Why Fitness 85 Is the Ideal Target Heart Rate for Your Workouts
Many fitness enthusiasts incorrectly assume that pushing themselves to the limit is the only way to achieve their goals. Unfortunately, this mentality can lead to injuries and even impact the results you’re working so hard to achieve.
The American Heart Association recommends that people aim for a target heart rate of 50% to 85% of their maximum heart rate while exercising. However, one question remains: why is 85% the magic number for the ideal target heart rate? Here’s everything you need to know:
Understanding Target Heart Rate
Target heart rate is the people’s desired heart rate during exercise. Many factors can impact your target heart rate, including age, fitness level, and medications. Once you’ve determined your maximum heart rate, it’s easy to calculate your target heart rate.
To calculate your target heart rate, subtract your age from 220. Next, multiply your maximum heart rate by 0.85 to determine your ideal target heart rate. For example, if you’re 30 years old and your maximum heart rate is 190, your ideal target heart rate would be 162 (190 x 0.85).
The Benefits of Target Heart Rate
Exercising at your target heart rate offers numerous physical and psychological benefits and ensures you’re working hard enough to achieve your desired fitness results while avoiding pushing yourself too far.
Exercising at the correct intensity level reduces the risk of injury and increases the efficiency of your workout, ensuring you burn more calories in a shorter period. Additionally, exercising at your target heart rate reduces the risk of cardiovascular disease, improves lung function, and maintains good cholesterol levels.
Why Fitness 85 Is the Ideal Target Heart Rate
Despite the health benefits of exercising at your target heart rate, achieving 85% of your maximum heart rate should not be a constant goal. Doing so can lead to overexertion, increasing the risk of injury and adversely affecting your results.
Exercising at 85% of your maximum heart rate for short periods, such as during high-intensity interval training, can have a more significant impact on heart health and improve your endurance in the long run.
However, maintaining high-intensity workouts at 85% for more extended periods can hinder muscle growth and recovery, contributing to burnout, compromised immunity, and injuries.
The Bottom Line
In conclusion, exercising at a target heart rate is an effective way of achieving your fitness goals without pushing yourself too hard and putting your health at risk. However, maintaining 85% of your maximum heart rate for longer periods should be done with caution, as this can lead to overexertion and potential injuries.
Remember to check your heart rate regularly and adjust your workout intensity accordingly to stay within your target heart rate range. Doing so will help you reap the physical and psychological benefits of exercising while being safe and healthy.
