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Measuring your heart rate when exercising Click here to learn how to measure your heart rate. In normal conditions, there is more or less a direct relationship between heart rate and exercise intensity, therefore measuring our heart rate gives us a good idea of how hard we are working. Calculating your target heart rate (THR) The target heart rate simply indicates a range of heart rates that allow for safe and effective exercise. To calculate your target heart rate (THR), do the following: 1. Firstly, determine your maximum heart rate (MHR) i.e. a good approximation is: 220 - your age, therefore if you are 40 years old, then: 220 - 40 = 180. 2. When starting out, you should exercise at a target heart rate (THR) of about 70% of your MHR. 180 x 0.7 = 126, where 180 = MHR - age 0.7 = 70% of this value 126 = THR (at 70% of MHR) in beats/min which is 21 beats per 10 seconds, but usually we use a range around this value. (NOTE: Usually, you measure your heart rate for just 10 seconds after exercise. Consult the chart below to see what your heart rate should be more or less).
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