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HEART RATE CONTROL
HEART RATE GUIDELINES BY AGE
Maximum Heart Rate (Max HR):
• Maximum heart rate is the highest heart rate a person can achieve during intense physical activity.
• It is often estimated using a simple formula: 220 minus your age. However, this is a rough estimate and
individual variation exists.
• Max HR is a key reference point for understanding your body's capacity for intense exercise and can help set
safe exercise intensity levels.
Target Heart Rate (Target HR):
• Target heart rate is a specific heart rate range you aim to achieve during exercise to maximize its benefits.
• It's usually expressed as a percentage of your maximum heart rate and can vary based on your fitness goals.
• For general fitness, the target HR is typically around 50-85% of your Max HR. For more intense training, it
can be higher.
• By exercising within your target heart rate range, you optimize cardiovascular and fitness gains while
avoiding overexertion.
Age and Heart Rate:
• As people age, their maximum heart rate may decrease, which means their target heart rate for exercise
also decreases.
• Adjusting your target heart rate based on age is a way to ensure safe and effective exercise.
• It's important to consult with a healthcare professional or fitness expert to determine the right target heart
rate for your age and individual fitness goals.
Remember that individual factors like fitness level, health conditions, and medications can influence heart
rate responses during exercise, so it's essential to personalize your target heart rate based on your unique
circumstances.
Table of example target HR (50%, 85%) and Max HR depending on user age.
Age
Target HR (50% of
Max HR)
15
102.5
20
100
25
97.5
30
95
35
92.5
40
90
45
87.5
50
85
55
82.5
60
80
65
77.5
70
75
75
72.5
80
70
PROGRAM HRC
Target HR (85% of Max
HR)
174.25
170
165.75
161.5
157.25
153
148.75
144.5
140.25
136
131.75
127.5
123.25
119
ASCEND X3 PREMIUM FOLDABLE TREADMILL
Max HR (220 - Age)
205
200
195
190
185
180
175
170
165
160
155
150
145
140
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