Each time you exercise, you should monitor the intensity of your activity to determine if the intensity at which you are working is adequate enough to promote cardiovascular fitness. With that said, monitoring your heart rate is also important to ensure that your intensity level is not so high that you are doing more harm than good. Yes – you can potentially work too hard.

You monitor your intensity through taking your heart rate, preferably via your radial (at your wrist just below the base of your thumb) pulse. You should count your pulse for one minute, at rest, during and after exercise. Use our Target Heart Rate Calculator to figure your target heart rate.

Once you know your target heart rate, keep the following guidelines in mind. Maximum target heart rate refers to your heart rate during the most intense part of your workout. For beginners your maximum heart rate should stay within 55-65%, for a duration of 10-30 minutes, 3 days a week. If you would classify yourself in the intermediate or marginal fitness category, your maximum heart rate should stay within a range of 65%-75%, for a duration of 20-40 minutes, 3-5 days a week. If you regularly exercise, and would consider yourself in the good to excellent fitness category, your recommended maximum target heart rate should be around 75%, and should never exceed 90%, for a duration of 30-60 minutes, 3 to 6 days a week. You should always keep in mind that by working within these ranges, you will be achieving your desired cardiovascular fitness. However, it cannot be stressed enough that by exceeding your maximum target heart range, serious health risks are potential. Before moving into the next fitness category and adopting those guidelines, consult a fitness specialist for recommendations. People with special conditions, or pre-existing health risk for heart disease, diabetes, etc. should consult a physician prior to exercise.