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Target Heart Rate

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Your TARGET Heart Rate is the optimal rate for burning fat and increasing cardiovascular endurance. 
 

To burn fat, work toward performing aerobic activity in your target heart range for 20 - 30  minutes, not counting warm up and cool down. Work toward consistency (without stopping).

To find your Target Heart Rate (THR) "window", begin with the number 220 (maximum cardiac output), subtract your age, and multiply this number by .60 (this figure will be the minimum rate you should exercise at). To find the maximum rate, subtract your age from 220 and multiply this number by .75 (this will be the maximum rate you should work out at). For the example below, we have used the age 30.
 

30 year old person

Begin          220

Minus age  -30

               =190

             x    .60

THR = 114 (this is the lowest THR you should be working out at

Target Heart Rate Graphic

30 year old person

Begin         220

Minus age  -30

               =190

             x    .75

THR = 142 (this is the highest THR you should be working out at

To lose weight and burn fat, a 30 year old person should be working out aerobically for 25 - 35 minutes at the Target Heart Rate (THR) somewhere between 114 and 142 beats per minute!
 
 
 
 
Email the WebMaster
Email the Web Master

Tooele County Health Department Division of School and Family Health
151 North Main Street   • Tooele Utah • 84074
(435) 277 - 2310 • Fax (435) 277-2304