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Your Exercise Heart Rate

During aerobic workouts, your heart rate should stay within its training zone, define as 60 to 85 percent of its maximum level.

Here's how to find your training zone: Subtract your age from 220. Multiply that figure by .6 to find the low end of your zone, and by .85 to find the high end.

Different levels of activity will require different heart rates. For low-level activities, such as walking, keep your heart rate at 60 to 70 percent of its maximum for 40 to 60 minutes. Jogging will require a heart rate of 70 to 85 percent for 18 to 25 minutes. And when runing, keep your heart rate near its maximum for only 12 to 18 minutes.

Calculation
If you are 20 years old.
Your training zone (60-85 %)
      Low end = (220-20) X 0.6 = 120 times/min
      High end = (220-20) X 0.8 = 170 times/min
This means that 60 - 85% of your heart rate is 120-170 times/min
Or we can say that your maximum heart rate(100 %) = 120 X 100 = 200 times/min 60
      Or =170 X 100 = 200 times/min 85
Walking (40-60 minutes) your heart rate is around 60 - 70 % = 120-140 times/min
Jogging (18-25 minutes) your heart rate is around 70 - 85 % = 140-170 times/min
Running (10-18 minutes) your heart rate is almost at 100 % = almost 200 times/min

Reviewed: 8 February 2001