Target Heart Rate for Adding Extra Cardio
You should consider adding extra cardio (like a brisk walk) when your heart rate falls below 65-75% of your maximum heart rate, which corresponds to the moderate intensity exercise zone recommended for optimal cardiovascular benefits. 1
Understanding Target Heart Rate Zones
- The American Heart Association recommends a target heart rate range of 65-75% of maximum heart rate for moderate-intensity exercise, which provides substantial cardiovascular benefits 1
- For individuals who are less fit, a slightly lower target range of 55-64% of maximum heart rate may be appropriate initially 1
- Your maximum heart rate can be estimated using the formula: 220 - age (in years) 1
Age-Specific Target Heart Rate Ranges
The following table shows target heart rates for moderate-intensity exercise by age:
| Age (years) | Target HR (bpm) | Average Maximum HR (bpm) |
|---|---|---|
| 60 | 80 to 120 | 160 |
| 65 | 78 to 116 | 155 |
| 70 | 75 to 113 | 150 |
| 75 | 73 to 109 | 145 |
Source: American Heart Association 1
When to Add Extra Cardio
- If your daily activity level doesn't raise your heart rate into the target zone for at least 30 minutes daily, consider adding extra cardio such as a brisk walk 1
- For general health, aim for at least 30 minutes of moderate-intensity physical activity (within your target heart rate zone) on most days of the week 1
- For additional cardiovascular benefits, consider increasing to 300 minutes of moderate-intensity activity per week 1, 2
Monitoring Your Exercise Intensity
- Use the "talk test" during exercise - you should be able to speak but not sing comfortably during moderate-intensity exercise 1
- A perceived exertion of "somewhat difficult" (12-14 on the Borg Rating of Perceived Exertion scale) corresponds well with the target heart rate zone 1
- A normal increase in heart rate during exercise is approximately 10 beats per minute per metabolic equivalent (MET) of exercise 1
Special Considerations
- If you're taking beta-blockers or other medications that affect heart rate, the standard heart rate formulas may not apply - consult your healthcare provider 1
- For individuals with cardiovascular disease, a supervised exercise program with appropriate heart rate monitoring is recommended 1
- Resting heart rates above 90-100 beats/min may indicate the need for medical evaluation before beginning an exercise program 3
- Heart rate variability (HRV) can also be used to determine exercise thresholds, though this requires specialized monitoring 4
Progression of Exercise
- Begin with shorter sessions and gradually increase duration before increasing intensity 1
- For beginners, start with exercise at the lower end of your target heart rate range and gradually progress to the higher end 1
- Consistency is more important than intensity when starting an exercise program - aim for regular activity that raises your heart rate appropriately 2