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 have better 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:
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
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 their puls- 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.
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