BC Living
Spreads – From Scratch
You’ve Gotta Try This In May
How to Support BC Wineries Now
4 Tips on Balancing a Nutritious Diet with a Side of Indulgence
Choosing Connection: A BC Family Day Pledge to Prioritize Presence Over Plans
Embracing Plant-Based Living this Veganuary and Beyond
Inviting the Steller’s Jay to Your Garden
6 Budget-friendly Holiday Decor Pieces
Dream Home: $8 Million for a Modern Surprise
Local Getaway: A Mini Cozy Sanctuary in Nelson
B.C. Adventures: Our picks for May
Spring into Fun in Kamloops: The Best Events in the City
BC Distilled
Melodies and Museums: Solo-Friendly Entertainment for the Independent Traveller
Arts Club Theatre Company Celebrates 60 Years
Pyrrha Connects People With Pieces That Speak To Them
BC-Based Gifts Perfect for Mom
SOLO CHIC: 5 Essential Pieces for the Stylish Solo Traveller
Feeling out of shape and looking to kickstart an exercise routine? Remember to monitor your heart rate to avoid any health risks
Your maximal heart rate in BPM is estimated by subtracting your age from 220
Before beginning an exercise routine, talk to your doctor. While committing to fitness is a good thing, you have to be thoughtful about how you approach it, especially if you’re overweight.
This includes being aware of safe heart rates (during exercise) for both your age and your current fitness level. The heart is like any other muscle of the body; it takes time to build up its strength, and overtaxing it can put you at risk.
Your maximal heart rate in beats per minute (BMP) is estimated by subtracting your age from 220. (To determine your BMP, take your carotid pulse at the side of the neck. If you are unfit, multiply a 10-second count by six to determine the beats per minute).
Based on this figure, you can determine your target heart-rate zone during exercise. For healthy individuals, the range is 60% to 80% of maximal heart rate. However, those just starting an aerobic program should exercise at 60% of their heart rate and gradually increase the intensity as they become fitter.
Exercise Target Heart Rate By Age In beats per minute:
Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.