CALCULATE YOUR TARGET HEART RATE

Your target heart rate isn't one rate but a range of rates (beats per minute, or bpm), expressed as percentages of your maximum heart rate, that are safe for you to reach during exercise.

For most healthy people, the American Heart Association recommends an exercise target heart rate ranging from 50% to 75% of your maximum heart rate, which is normally calculated as the number 220 minus your age.

Here's how to figure your own target range:

take	220
less -	___	your age
equals =	___	your maximum heart rate (MHR)
MHR	___
times x	.50	50 percent
equals =	___	the low end of your target range
MHR	___
times x	.75	75 percent
equals =	___	the high end of your target range

Now that you know your target heart rate range, check your bpm (take your pulse) regularly as you exercise. An easy way to do this is to count your heartbeats (pulse) for 6 seconds using your watch, and then multiply this number by 10 to get your bpm.

You can feel your heartbeats in several ways, such as by placing your fingers lightly but firmly over the inside of your wrist or on your neck just below the angle of your jaw. (Be careful not to put too much pressure on the neck; this can slow the heart down and can be dangerous in people with blockages of blood vessels in the neck.) You can also place your palm over your heart and count the number of beats that you feel.

Remember: If you have any questions about your exercise regimen, including your target heart rate, consult your doctor.