No Pain, No Gain… Or is it? Target Heart Rate

A couple weeks ago we wrote about the common gym mantra, ‘no pain, no gain’ and when to listen to your body and find the source of your pain.

Another important aspect of our training program is matching the cardio workout with your age and current fitness level.  The best way to do this is to watch your heart rate.

Your target heart rate is calculated by subtracting your age from 220 and multiplying by the intensity of the workout.  Find your target heart rate by looking across the row that is closest to you age.

Age
Maximum Heart Rate 90% 80% 70% 60% 50%
20 200 180 144 140 120 100
25 195 175.5 140.4 136.5 117 97.5
30 190 171 136.8 133 114 95
35 185 166.5 133.2 129.5 111 92.5
40 180 162 129.6 126 108 90
45 175 157.5 126 122.5 105 87.5
50 170 153 122.4 119 102 85
55 165 148.5 118.8 115.5 99 82.5
60 160 144 115.2 112 96 80
65 155 139.5 111.6 108.5 93 77.5
70 150 135 108 105 90 75
75 145 130.5 104.4 101.5 87 72.5

Your workout and target heart rate will be based on your level of cardiovascular fitness.  If you have been working out prior to starting the 8ww program, your workouts may be of a higher intensity.  If you’re just starting to work out, we want to build up your cardiovascular strength one step at a time.

The cardio portion of our group workouts will be about 60-70% of your target heart rate and will last 35-40 minutes.  For those who our trainers feel are ready, there will high intensity interval training, which will bring your heart rate to 80-90% of your target heart range.

You can monitor your heart rate several different ways.  You can count your pulse to a watch.  Our cardio machines have sensors that you can monitor your heart rate.  Or you can purchase a heart rate monitor which are available for purchase at the front desk.  These look like a watch that gets your heart rate from a chest strap you will wear during the workout.

If you have questions about the intensity of your workouts, tracking your heart rate, or adding cardio to your workout, talk to our trainers, Cassie and Dusty. And don’t worry if you haven’t done any type cardio in awhile, our trainers will continue to switch up the workouts to make the cardio funner than high school track team!

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