How to Find Your Optimal Heart Rate

Your maximum heart rate often peaks after rigorous exercise, but, in reality, your maximum heart rate should rarely be reached. Instead, you should be exercising at your optimal heart rate, which is about 60 percent of your maximum. Exercising at your optimal heart rate avoids overworking your heart and is a sign that you are in good shape. Calculating your optimal heart rate is simple and allows you to evaluate your workout program.

Instructions

    • 1

      Calculate your maximum heart rate. Your maximum heart rate is your age subtracted from 220. For example, if you are 20 years old, your maximum heart rate is 200.

    • 2

      Find your optimal heart rate. Multiply your maximum heart rate by 0.60 to find your optimal heart rate. Ideally, your optimal heart rate is 50 to 80 percent of your maximum, but 60 percent is a solid number for which to shoot. For a 20 year old, the optimal heart rate is 120.

    • 3

      Find your resting heart rate before every exercise and your actual heart rate after you exercise. Take note of your starting and ending heart rates every time you go to the gym. Evaluating closely your routine will help you keep tabs on your body and know if something needs to be improved.

    • 4

      Exercise consistently. Exercising often and efficiently will help bring your rates to where they need to be. Every person is different and so are their heart rates, so the 50 to 80 percent window for optimal heart rate is a big window for a reason. Be consistent and be patient.