Target Heart Rate (THR) refers to your heart rate (HR) when you are performing cardiovascular exercise to get the maximum benefits. Cardiovascular exercise is any activity that gets your heart rate (HR) within your target heart rate (THR) range and sustains it for a duration of time. I recommend that you perform no less than 20 minutes for a minimum of 4 times per week of cardiovascular training. THR varies among individuals due to age, resting heart rate (RHR), maximum heart rate (MHR) and medications. A pulse between 60% - 85% of max heart rate is recommended during cardiovascular exercise. *See Target Heart Rate Chart below as a guideline for an average healthy individual. The Karvonen formula can also be used to determine an individuals target heart rate (THR):

THR: ((220 - age) - RHR) x (60-85% of workload) +RHR

Please note that if your are on a prescribed heart medication that your target heart rate may vary. Please consult your physician to see what an appropriate THR would be for you.

Monitoring Your Heart Rate
I would highly recommend buying a heart rate monitor to monitor your pulse during cardiovascular exercise. However, if you do not have access to a heart rate monitor, you can take your pulse at the brachial artery (found at the wrist) or carotid artery (located along the crease in your neck). To find your beats per minute (bpm), use the following formula:

10 second count: Beats per 10 seconds x 6 =BPM
15 second count: Beats per 15 seconds x 4 = BPM
Other methods to monitor your heart rate during cardiovascular exercise are:
  • The Perceived Rate of Exertion (PRE) Scale to measure your intensity level. *See chart below.
  • The "Talk Test" can also be used to determine a comfortable workload. You should be able to speak a sentence when at your peak cardiovascular level. If you are unable to get a sentence or two out then you are at too high a level and the exercise would be considered anaerobic. However, if you are able to "chit chat" then you are not working at your optimum level.
TARGET HEART RATE CHART
AGE
20
25
30
35
40
45
50
55
60
65
70
80%-
90%
160-
180
156-
175
152-
171
148-
167
144-
162
140-
158
136-
153
132-
149
128-
144
124-
140
120-
135
70%-
80%
140-
160
137-
156
133-
152
130-
148
126-
144
123-
140
119-
136
116-
132
112-
128
109-
124
105-
120
60%-
70%
120-
140
117-
137
114-
133
111-
130
108-
126
105-
123
102-
119
99-
116
96-
112
93-
109
90-
105
50%-
60%
100-
120
98-
117
95-
114
93-
111
90-
108
88-
105
85-
102
83-
99
80-
96
78-
93
75-
90
THR chart is based on an average max and rest heart rate for a healthy individual and may vary for each person. Use chart only as a guideline for cardiovascular exercise. You should work within a range of 60% to 85% of your max heart rate.