To get the maximum benefit from exercise, it is best to work at a pre-determined target heart rate. The Karvonen Formula is the standard to
determine Target Heart Rate.

• For your age, use a whole year. (Between 0 and 100)
• Put your Resting Heart Rate in the next box. (Between 30 and 100)
• In the % box, use a number between 50 and 85. Do not include the %.
• Click on the Calculate button, and it will calculate your target heart rate.

Taking your Pulse - The pulse is most commonly taken either at the carotid artery on the neck or at the wrist.Use your index finger and middle
finger to locate your pulse (never use your thumb). Use a very light touch and avoid pressing too hard. You may use a 6 or 10 second pulse check,
then multiply by the appropriate number (10 or 6 respectively) to get a 60 second count.

220 - A "standard" for Maximum Heart Rate - This is based on the assumption that 220 is the approximate maximum heart rate of a baby, and
each year this rate decreases by one beat.

Resting Heart Rate - This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds just before you get out of bed...
or take it for 30 seconds and multiply by 2.

Target Heart Rate Range - Training intensity should range from 40% - 85% of adjusted maximal heart rate. Beginning exercisers should work
between 50% - 65%. More advanded exercisers may be comfortable in the 70% - 80% range. Very fit exercisers may tolerate a level up to 85%.