How to Calculate the Heart Rate in Cardio Fitness

To achieve cardiovascular fitness, take an approach that involves assessing your current condition and working to improve it safely. A treadmill stress test in a clinical setting provides the most accurate way to determine your individual heart rate zone and assess your current condition. If you cannot do this, calculate your unique heart rate zone by using a formula based on your age and body weight.

Things You'll Need

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Instructions

    • 1

      For men: Subtract half of your age from 210. Multiply your body weight in pounds by .05, and subtract this number from the first number you calculated. Add four to find your maximum heart rate.

      Fwomen: Subtract half of your age from 226. Multiply your body weight by .05, then subtract this number from the first number you calculated. The answer represents your maximum heart rate.

    • 2

      Feel your heart rate in your carotid pulse on the side of your neck with your second and third fingers on one hand after exercising for approximately seven minutes. Continue moving as much as possible, and count the pulse beats for 10 seconds. Multiply this number by six to find your cardio heart rate.

    • 3

      Determine the intensity of your exercise and how hard you want to work. For example, if your maximum heart rate is 200 and your cardio heart rate was 150, calculate that 150 makes up 75 percent of 200. This means that you have worked at 75 percent intensity. (Moderate intensity spans from 75 to 85 percent, light intensity ranges from 55 to 65 percent and heavy intensity covers 85 to 100 percent.) Aim for light intensity for general health, moderate intensity for weight control and heavy intensity if you are an athlete in training.

    • 4

      Continue to monitor your heart rate during your entire cardiovascular exercise session. Adjust your intensity level accordingly.