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Measuring exercise intensity

To find out if your exercise programme is worthwhile, you first need to estimate your maximum heart rate. Then you need to work out what target heart rate you currently achieve when exercising. A simple calculation will then tell you which of the four key training zones your work out falls into. Depending on the intensity of your exercise, the benefits you receive will vary, see the four key training zones for details. You now have the means to monitor your exercise intensity and change it to achieve your goals – whether they’re to lose weight, maintain fitness or improve endurance.

Estimating maximum heart rate

We know that it’s possible to estimate each individual’s maximum heart rate, using the simple formula –

  • 220 – Age (years)

So for a 40-year-old person, The maximum heart rate would be :

  • 220 – 40 = 180 beats per minute.

Remember, calculating your maximum heart rate this way is only an approximation, and some people can be up to 15 beats per minute above or below this value. The maximum heart rate varies with age because as we get older our heart rates decline at the rate of about one beat per year. The exception to this rule are those people who exercise frequently – they have a slower rate of decline.

If you want to be more accurate, the best formula for active people is:

205 – (0.5 x Age), for a 40 year-old person this gives an estimated maximum of 185 beats per minute.