| Calculate Your Heart Rate Zones Step 1. Estimate your maximum heart rate using the following formulas. These new improved formulas take into account your age, weight, and gender. Men Max Heart Rate= 210- (1/2 your age)- (5% of your weight) + 4 Example: For a 50 year old weighing 200 pounds. Max Heart Rate= 210-25-10+4 Max Heart Rate= 179 Women Max Heart Rate=210-(1/2 your age)-(1% of your weight) Example: For a 35 year old weighing 150 pounds Max Heart Rate=210-17.5-1.5 Max Heart Rate=191 Step 2. Click on the following link and go to the "Heart Rate Zone Calculator". Enter your maximum heart rate and gender. Then click on "Calculate my heart rate zones". Print this page for reference. Click here Step 3. Memorize these zones or bring a cheat sheet with you to class. |
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