How to Maintain 90 Percent of Your Maximum Heart Rate While Jogging
Though you should not immediately begin exercising to reach your 90-percent maximum heart rate, this zone is useful for athletes nearing competition who want to obtain the very peak of their fitness. Though heart rate monitors will make finding your heart rate much easier and more constant during your jog, you do not need equipment to determine your heart rate. As with all exercise plans, do not attempt to train at 90 percent of your maximum heart rate unless you have been examined by a doctor who has confirmed that it is safe for you.
Calculate your maximum heart rate. If you are a man, subtract half of your age and 5 percent of your body weight from 210 and then add 4. If you are a woman, subtract half of your age and 1 percent of your body weight from 210. For instance, if you are a 40-year-old man who weighs 160 pounds, your maximum heart rate is 210 minus 20 minus 8 plus 4, or 186 beats per minute.
Multiply your maximum heart rate by 0.9 to find 90 percent of your maximum heart rate. For instance, multiply 186 by 0.9 to arrive at approximately 167. This will be your target heart rate.
Calculate your resting heart rate for practice. Hold the tips of two fingers against a pulse point, such as on your wrist or under your jaw. Continue to feel around until you can feel your pulse. Keep your eye on a watch or clock and count the number of beats you feel in 15 seconds. Multiply this number by 4 to find your heart rate in beats per minute.
Begin to jog vigorously. Move very quickly, run uphill or attach weights to yourself to reach 90 percent of your maximum heart rate.
Pause periodically to check your heart rate using your watch to keep time. If your heart rate has not yet reached 90 percent of your maximum, continue to jog more vigorously.
Tips and Warnings
- Purchase and wear a heart rate monitor for constant updates of your heart rate. These monitors will make it easier to determine your heart rate and also remove the requirement that you stop to measure your pulse.
- Even very seasoned athletes can only maintain 90 to 100 percent of their maximum heart rate for a few minutes. Try to stay at or slightly below 90 percent to prevent overtraining and injury.