Most experts agree that low- to moderate-intensity workouts are best for weight loss.“For overweight or obese adults trying to lose weight, we recommend at least 200 to 300 minutes a week of moderate-intensity aerobic activity,” says Gary B. Korus, MD, FACS, member of the Penn Metabolic and Bariatric Surgery team. “It’s also good to get two days of strength training exercise per week.”
The intensity of a workout depends on how hard your heart is working. To learn how intense your workouts should be, you need to know your target heart rate.
Your target heart rate can be found with this equation:
220 – Your Age = Maximum Heart Rate
For example, if you are 50, your target heart rate is:
220 – 50 = 170
Be aware this serves only as a guide and applies to healthy people. Consult your health care professional to determine the appropriate heart rate for you.
How to Take Your Heart Rate
It’s easy to take your heart rate while working out.
One way to do this is to wear a heart rate monitor. A heart rate monitor uses a strap on your chest, and tracks your heart beats while sending them to a receiver you wear on your wrist like a watch. Some heart rate monitors allow you to input your height, weight and age to get the most accurate exercise and heart rate recommendations.
For a lower-tech alternative, you can take your pulse at your wrist. Rest your middle and index fingertips lightly on the opposite wrist, directly below the base of your thumb. Count the beats for one minute, or, for 30 seconds and multiply that number by two.
One way to do this is to wear a heart rate monitor. A heart rate monitor uses a strap on your chest, and tracks your heart beats while sending them to a receiver you wear on your wrist like a watch. Some heart rate monitors allow you to input your height, weight and age to get the most accurate exercise and heart rate recommendations.
For a lower-tech alternative, you can take your pulse at your wrist. Rest your middle and index fingertips lightly on the opposite wrist, directly below the base of your thumb. Count the beats for one minute, or, for 30 seconds and multiply that number by two.
Working out at your target heart rate
Now that you know your target heart rate, and how to take it, you can calculate where your heart rate should be while working out at different intensity.
Low-Intensity Workouts
Low-intensity workouts stay within 60 to 65 percent of your target heart rate.
So, if you want a low-intensity workout and you are 50 years old, use this calculation:
170 x .60 = 102
170 x .65 = 110
This means that while working out, your heart rate should be between 102 and 110 beats per minute.
If you are working out at a low intensity you should be able to breathe easily, or sing while exercising.
Some examples of low-intensity workouts include:
So, if you want a low-intensity workout and you are 50 years old, use this calculation:
170 x .60 = 102
170 x .65 = 110
This means that while working out, your heart rate should be between 102 and 110 beats per minute.
If you are working out at a low intensity you should be able to breathe easily, or sing while exercising.
Some examples of low-intensity workouts include:
- Walking for 30 minutes
- Biking for 30 minutes
- Taking a low-impact aerobics class for 45 minutes
Moderate-Intensity Workouts
Moderate-intensity workouts stay within 65 to 75 percent of your target heart rate.
So, if you want a moderate-intensity workout and you are 50 years old, use this calculation:
170 x .65 = 110
170 x .75 = 127
This means that while working out, your heart rate should be between 110 and 127 beats per minute.
If you are working out at a moderate intensity you should be able to speak in sentences while exercising.
Some examples of moderate-intensity exercises include:
So, if you want a moderate-intensity workout and you are 50 years old, use this calculation:
170 x .65 = 110
170 x .75 = 127
This means that while working out, your heart rate should be between 110 and 127 beats per minute.
If you are working out at a moderate intensity you should be able to speak in sentences while exercising.
Some examples of moderate-intensity exercises include:
- Walking two miles in 30 minutes
- Biking four miles in 15 minutes
- Going up and down stairs for 15 minutes
- Doing water aerobics for 30 minutes
- Shooting baskets for 30 minutes
- Jumping rope for 15 minutes
High-Intensity Workouts
High-intensity workouts are workouts that stay within 75 to 80 percent of your target heart rate.
So, if you want a high-intensity workout and you are 50 years old, use this calculation:
170 x .75 = 127
170 x .80 = 136
This means that while working out, your heart rate should be between 127 and 135 beats per minute.
If you are working out at a high intensity you should be able to speak only in short phrases. Most high intensity workouts can only be maintained for short periods of time.
Some examples of high intensity workouts include:
So, if you want a high-intensity workout and you are 50 years old, use this calculation:
170 x .75 = 127
170 x .80 = 136
This means that while working out, your heart rate should be between 127 and 135 beats per minute.
If you are working out at a high intensity you should be able to speak only in short phrases. Most high intensity workouts can only be maintained for short periods of time.
Some examples of high intensity workouts include:
- Running for 15 minutes
- Biking uphill for 10 minutes
- Swimming for 45 minutes
- Interval training for 30 minutes
- Jumping rope for 10 minutes
Ready to kick off your exercise routine? What will you do to get started?
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