Everyone knows exercising is a key to weight loss and a healthy lifestyle – but did you know managing your heart rate can help you maximize your efforts?
“People starting an exercise program such as jogging or cycling will often over exert themselves, which is not needed and can be detrimental,” said Johnathan Davidson, MD, a general cardiologist with Asheville Cardiology Associates, an affiliate of Mission Health.
An effective exercise program is one that can be maintained, and this requires working in your target heart rate zone – neither under nor over exerting yourself.
Know Your Zone
|Age||Target Heart Rate Zone
|Maximum Heart Rate
|20 years||100-170 bpm||200 bpm|
|30 years||95-162 bpm||190 bpm|
|40 years||90-153 bpm||180 bpm|
|50 years||85-145 bpm||170 bpm|
|60 years||80-136 bpm||160 bpm|
|70 years||75-128 bpm||150 bpm|
*bpm = beats per minute *Courtesy American Heart Association – www.heart.org
The easiest way to track heart rate is to wear a heart rate monitor. Before beginning an exercise program, consult your physician.
Johnathan Davidson, MD, is a general cardiologist with Asheville Cardiology Associates, an affiliate of Mission Health.