Your patient is a 61-year-old male and needs to conduct a vigorous aerobic exercise at 80...

Your patient is a 61-year-old male and needs to conduct a vigorous aerobic exercise at 80 % HRR. His resting HR is 86 (bpm). What is his exercise target HR?

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Expert Solution

If you're aiming for a target heart rate in the vigorous range of 70% to 85%, you can use the heart rate reserve (HRR) method to calculate it like this:

Subtract your age from 220 to get your maximum heart rate.

Calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest, such as first thing in the morning. It's usually somewhere between 60 and 100 beats per minute for the average adult.

Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.

Multiply your HRR by 0.7 (70%). Add your resting heart rate to this number.

Multiply your HRR by 0.85 (85%). Add your resting heart rate to this number.

These two numbers are your average target heart rate zone for vigorous exercise intensity when using the HRR to calculate your heart rate. Your heart rate during vigorous exercise should generally be between these two numbers.

First, subtract 61 from 220 to get 159— this is your maximum heart rate.

Next, check your resting heart rate first thing in the morning. Say it's 86 beats per minute. Calculate your HRR by subtracting 86 from 159. Your HRR is 73.

Multiply 73 by 0.7 (70%) to get 51.1, then add your resting heart rate of 86 to get 137.1.

Now multiply 73 by 0.85 (85%) to get 62.05, then add your resting heart rate of 86 to get 148.05.

Your target heart rate zone for vigorous exercise is 137.1 to148.05 beats per minute.

Nightingale answered 1 year ago

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