Determining Your Target Heart Rate Range Bill Bailey, Ph.D., MH, ND, CNHP, CTN (Dr. Bailey can be reached at Traditional Naturopath)

Do you want even quicker results with Low Carb Dieting?  Add exercise to your program!  To be effective, you will need to exercise for about thirty minutes, every other day (minimally) in your heart rate "Zone."  

To begin to determine your target heart rate range, you must first understand how to take your pulse rate accurately. You may take your pulse at the base of the neck by pressing lightly on the carotid artery located to the left or right of your Adam's apple.  However, too much pressure placed on the carotid artery may stimulate a reflex mechanism that causes the heart to slow down.  A more accurate place to count the pulse is at the wrist (radial pulse). 

You will need your resting heart rate to calculate your target heart rate range.  The ideal time to find your true resting heart rate is in the morning, before you get out of bed.  Count your pulse (or monitor it with your monitor) for one whole minute to find your resting heart rate.  Here is a handout made available at the University of Illinois:

COMPUTING YOUR TARGET HEART RATE RANGE

Minimum Exercise Heart Rate:

220 - ______ = ______ - ______ = ______ x  .5 + ______ = |________|     

       age              resting                 resting                  
                       heart rate              heart rate

Maximum Exercise Heart Rate:

220 - ______ = ______ - ______ = ______ x .85 + ______ = |________|     

       age              resting                 resting                 
                        heart rate              heart rate

Example: (age = 20, resting heart rate = 70)

220  -   20    =    200  -  70   =  130   x  .5  +  70  =  |   135   |  

        age               resting                 resting                
                         heart rate              heart rate

220  -   20    =    200  -  70   =  130   x  .85 +  70  =  |   180   |  

         age              resting                 resting               
                          heart rate              heart rate

Target Heart Rate Range is 135-180 beats/minute, or 22-30 beats in ten seconds.

REFERENCE:

ACSM Position Stand (1990). The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness. Med. Sci. Sports Exer., 22 (2), 265-274.

If you are concerned about any difference in your treatment plan and the information in this handout, you are advised to contact your health care provider.

Heart Rate Range information  ŠThe Board of Trustees of the University of Illinois, 1995

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