Target heart rate for seniors
Target heart rate and aerobic exercise as you age Scientists have found that those who engage in activities that get their hearts pumping into their 'aerobic' activity range improve their brains and memory as well as their cardio fitness. They also suffer less depression and havebetter insulin usage in their bodies - preventing or improving the management of diabetes.
But many are not exactly sure what this number is or how to calculate it. Here is how to do it:
How to calculate your target heart rate while exercising.
- First subtract your current age from 220. The number you get is your maximum heart rate.Go any higher than that, and you risk a heart attack or some other cardiovacular condition. But read on....
- You SHOULD NOT work or exercise at your maximum heart rate level. It would be foolish and it would put your self at risk. Instead health professionals tell us to exercise at 50 - 85% of our maximum heart rate. Use 50% if you have not been exercising regularly. As you improve you will find it possible to increase the number of beats per minute at which your exercise.
Here is a Target heart rate table
40 years - 90–153 beats per minute
45 years - 88–149 beats per minute
50 years - 85–145 beats per minute
55 years - 83–140 beats per minute
60 years - 80–136 beats per minute
65 years - 78–132 beats per minute
70 years - 75–128 beats per minute
75 years - 72-123 beats per minute
80 years - 70-119 beats per minute
85 years - 67-114 beats per minute
90 years - 65-110 beats per minute
- If you are out of shape or have not exercised regularly in the last few months, you should aim for the lowest target heart rate for your age group. Do NOT push it. Your cardiovascular system needs time to build its capacity.
As with all exercise for those over age 35, you need to consult your health care provider before starting. He or she will be able to give you guidance about your particular target heart rate.
There are a couple ways of doing this. You can take your pulse for 12 seconds and then multiply the number you get by 5 (12 seconds x 5 = 60 seconds). Many people find that taking theirpuls- at the neck is easiest but you can do it at your wrist also. Your neck pulse can be found under your jawbone - back towards your ear) Others prefer to take their pulse at the wrist.
An easier method is to buy a simple HEART RATE MONITOR. I found mine at OnlineSports and have been pleased with its reliability. Just type HEART RATE MONITOR into their SEARCH BOX.
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There is another way. Exercise consultants tell us that as long as you can hold a conversation as you exercise, your heart rate is within the Target range. This is useful if you are exercising with a partner.
If you are exercising alone, you may get some strange looks talking to yourself. I sometimes sing as I walk along and assume that will do it too.
Go to Target heart rate and Anti-aging Exercises
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