Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. Minimum Training Heart Rate   The minimum heart beats per minute required for a particular intensity level of fitness activity. Maximum Training Heart Rate   The maximum heart beats per minute required for a particular intensity level of fitness activity. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level: 50% - 60%     Beginner or low fitness level 60% - 70%     Average fitness level 75% - 85%     High fitness level The Karvonen Formula Using the following formula you will first find your Minimum Training Heart Rate, then your Maximum Training Heart Rate.   220 - Age = Maximum Heart Rate Max Heart Rate - Resting Heart Rate = # # x Intensity + Resting Heart Rate = Training Heart Rate For example: Sara is 33 yrs old, has a resting heart rate of 75 and she's just beginning her exercise program (her intensity level will be 50% - 60%.)   Sara's Minimum Training Heart Rate: 220 - 33 (Age) = 187 187 - 75 (Rest. HR) = 112 112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Min.   Sara's Maximum Training Heart Rate: 220 - 33 (Age) = 187 187 - 75 (Rest. HR) = 112 112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Min. Sara's training heart rate zone will be 131-142 beats per minute   Gauge your Intensity Level Periodically, take your pulse during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you'll get an inaccurate reading. Count the number of beats, always beginning with zero for 10 seconds (then multiply by 6), or for 15 seconds (then multiply by 4) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you're right on track! If not, adjust your exercise workload until you get into your zone.