Figuring, "The Zone" For your Target Heart Rate (THR)

But first you will need to figure out your Resting Heart Rate (RHR). This is your Heart Rate At Rest. Your RHR is a great measurement of your basic fitness level. After a good nights sleep Before you get out of bed in the morning, before you even get up to go to the bathroom, take your pulse for one full minute. Count each heart beat to figure your heart beat beats per minute (BPM). Because you are just waking from sleep and havent exerted any energy yet, this is known as your resting heart rate. A RHR between 60 - 80 is normal for adults. the ACSM (American College of sports medicine) cites that the average RHR for men is 70, and 75 for women adults. Athletes and others who exercise regularly typically have a lower RHR. Cross country Olympic skiers and other endurance athletes will commonly have an RHR between 45 - 50. Basically the more fit you are, the more efficient your heart is at pumping blood throughout your body which means fewer heart beats per minute. If your RHR is over 100, please see your Doctor A.S.A.P. before you suffer a heart attack.

How fast should your heart be beating when working out? The Karvonen Method for determining, "The Zone".  The generally accepted heart rate ranges for the Karvonen formula are between 60% and 80% of maximal heart rate reserve.