Finding your "Target Max Rate"

In order to have an effective aerobic workout, you need to know what your maximum heart rate. With your max heart rate you can determine your target heart rate which will ensure you get the most out of your workout. You can purchase devices that will calculate it for you or you can do it yourself and probably get a more accurate reading. The SubMax 1-Mile Walking Test is a great way to find your max heart rate.

Step 1:
Go to any high school or college track (most are 400 meters or 440 yards around) and walk or stride as fast as you can in your current condition. Walk as fast as is comfortable for 4 continuous laps. Monitor your heart rate on the 4Th lap, either by taking your pulse or using your heart rate monitor, to determine your average heart rate. Note: The first three laps are just to get you to reach a heart rate plateau.

Step 2:
Determine your aerobic fitness level by using the definitions below.

Poor Shape: +40 bpm
Definition (you do not exercise at all or have not exercised in last 8 weeks)

Average Shape: +50 bpm
Definition (you walk a mile 3 times a week or perform any aerobic activity 3 times a week for 20 minutes)

Excellent Shape: +60 bpm
Definition (you regularly have training sessions that total more than 1 hour a week or you walk or run at least 5 miles a week)

Step 3:
Add your Aerobic fitness level bpm to your 4Th lap avg bpm.
Formula (4Th lap avg + fitness level bpm = Maximum Heart Rate)

Example:
My 4Th lap average = 145 bpm
I'm in average shape +50 bpm
My max heart rate equals 180 bpm (beats per minute)


Now when I exercise and I want to keep my heart rate at a specific level (usually 70%of my max heart rate for aerobic activity) I'll know exactly what my target heart rate is. Which in the example above , 70% would be 136 bpm.