Heart Rate Index

Understanding your heart rate index helps you get the most out of your exercise by tailoring your workout to the strength of your heart. Heart rate measures the beats your heart makes per minute. Additionally, heart rates demonstrate the intensity level of your exercise. Determination of your baseline heart rate, maximum heart rate and target heart rate can help you decipher where your heart rate should be based on the desired intensity level of exercise.

  1. Baseline Heart Rate

    • Baseline heart rate refers to the number of times your heart beats per minute while in a state of rest. According to the American Heart Association, the average resting heart beat is 60 to 80 beats per minute. If you are already physically fit, you may have a lower resting heart rate as your heart will beat more efficiently. To establish your baseline heart rate, you must take your pulse. The two best locations to take your pulse are either the inside of you wrist or on the side or your neck. Once you have found your pulse, count the beats for 10 seconds. Multiply your number by six to find your baseline heart rate.

    Maximum Heart Rate

    • Maximum heart rate refers to the limit of intensity that your heart and cardiovascular system can withstand. You always want to stay below this number to ensure safety and prevent overexertion. The American College of Sports Medicine recommends the following formula to determine your maximum heart rate: 220 minus your age. For example, if you are 35, your maximum heart rate would be calculated as 220 minus 35, or 185. In this example, a 35-year-old's heart should not beat more than 185 times per minute during exercise.

    Target Heart Rate

    • Your target heart rate refers to where you want your heart rate to be during exercise based on the desired intensity level without your heart being overworked. This number is based off of a certain percentage of your heart rate depending on the intensity level. Intensity levels and the corresponding heart rate percentages are as follows: light exercise, 40 to 50 percent; moderate exercise, 50 to 70 percent; and high intensity, 70 to 80 percent. To calculate your target rate, you want to multiply by both the low and high ends of your desired intensity level. If a 35-year-old wanted to achieve exercise of moderate intensity, his lower end target heart rate would be calculated by multiplying the max heart rate -- 185 -- by 0.5, to equal 93. To get the higher end heart rate, multiply 185 by 0.7, to equal130. Therefore, the target heart rate for moderate exercise for a 35-year-old would be 93 to 130 beats per minute.

    Bringing It Together

    • Keeping track of your heart rate before, during and after exercise can help you monitor your progress as well as demonstrate improvements in the strength of your heart and cardiovascular system. As stated by the American College of Sports Medicine, the numbers should decrease as your heart increases in strength. Remember to stay within your heart rate zones to get the most out of your workouts without compromising your heart and cardiovascular system. If you are being treated for cardiovascular issues, consult your physician to find out what your maximum and target heart rates should be to avoid jeopardizing your health.