Here is the basic information you need to figure your Target Heart Rate. It is very important that you try to keep your heart rate in this range in order to achieve Aerobic Conditioning.

To take your heart rate use 2 fingers, never your thumb, and find the pulse in your neck or wrist. Count your pulse for 10 seconds and multiply by 6 OR for 15 seconds and multiply by 4.

(Practice taking your heart rate a few times if you are not familiar with the process because in the morning it will not be very strong and may be hard to find. All of this is not an issue when you are exercising because the blood will be flowing which should make you heart beat very easy to find.)

Target Heart Rate : Minimum and Maximum heart rate you are trying to achieve during exercise.

Resting Heart Rate : Take your heart rate first thing in the morning before getting out of bed and definitely before food, caffeine, cigarettes or physical exertion of any kind.

Maximum Heart Rate : Highest number of beats per minute that a person could safely reach. You may or may not ever reach this number.

Minimum Heart Rate : Lowest number of beats per minute you can achieve and still achieve aerobic benefits.

Math

There are multiple theories on target heart rate zones usually 60% - 90% of your resting heart rate but my personal opinion is 60% - 80% of your resting heart rate unless you are in very good shape.

EXAMPLE based on a 24 year old person.

1: Maximum workout heart rate = (220 - age) X percent of max. heart rate

(220 - 24) X .60 = 117

(220 - 24) X .80 = 157

You should maintain a target heart rate between 117 and 157 bpm

2: Maximum workout heart rate, adjusted for resting heart rate = (220 - age - resting heart rate) X percent of max. heart rate + resting heart rate

(220 - 24 - 65) X .60 + 65 = 144

(220 - 24 - 65) X .80 + 65 = 170

Here you should keep your heart rate between about 144 and 170 bpm.

NOT Math

If you're like me and you don't like math too much you can always do the speaking test. It's not as accurate or scientific but generally it's a good evaluation.

During exercise:

1) If you can't speak at all without getting completely winded then you are going too hard.

2) If you can say a few words and then have to catch your breath for a few seconds and then you can speak again you are probably at a good pace.

3) If you can talk the whole time you are exercising then you are NOT going hard enough.