Your target heart rate should be between 64-76% while performing moderate-intensity physical activity.
To estimate your maximum age-related heart rate, you should subtract your age from 220.
So, if you are a 25-year-old, the estimated maximum age-related heart rate = 220-25 = 195 bpm.
– 64% of 195 = 124.8 bpm – 76% of 195 = 148.2 bpm
Thus, for a 25-year-old, during the exercise, the heart rate should be between 124.8 and 148.2 bpm (moderate-intensity).
For vigorous-intensity physical activity, the target heart rate should be in the range of 77% and 93%.
So, for a 35-year-old person with a maximum heart rate of 185 (220-35) bpm, the target heart rate can be
– 77% of 185 = 142.45 – 93% of 185 = 172.05
So, the range is between 142.25 and 172.05.
So, to do vigorous-intensity physical exercises, a 35-year-old person needs his heart rate to lie between 142-172.
It's important to consult with a healthcare professional before starting an exercise program.
A Heart Rate monitor can be a good tool to monitor your exercise intensity and adjust your workout accordingly.