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To make the most of your aerobic exercise, an individual needs to exercise within 70 percent to 80 percent of his or her maximum heart rate. Exercising within this range is the target heart rate (THR). To calculate the target heart rate, use the following formula:
- Maximum heart rate (MHR) = 220 – age. For example, the MHR of a 50-year-old would be 170 (220 – 50).
- MHR multiplied by 0.7 is the low range of the target heart rate. For example, a 50-year-old could reach or exceed a heart rate of 119 (170 x 0.7).
- MHR multiplied by 0.8 is the high range of the target heart rate. For example, a 50-year-old should not exceed a heart rate of 136 (170 x 0.8).
The THR is the pulse rate at which exercise “counts.” With the help of a physician, an individual can also identify warm up exercises appropriate for reaching this target rate. Typically, 30 minutes of exercise while at the target heart rate is adequate. Most experts recommend participating in an aerobic exercise at least three days a week. Other experts believe that shorter workouts (e.g., 10 minutes) every day is also effective.
While exercising, people are encouraged to monitor their heart rate regularly to make sure that they are staying within the appropriate range for their age.
Many exercise machines (e.g., treadmills, stationary bicycles) provide a heart monitor to help people remain within their target heart rate. If a computerized monitor is not available, people may try using a simple "talk test." During moderate exercise, a person should be able to carry on a normal conversation comfortably.
If someone is gasping and unable to talk, he or she has probably reached or exceeded his or her optimum aerobic zone. At any time, if chest pain (angina) or shortness of breath is felt, stop exercising immediately and consult a healthcare provider. | 
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