Age            Target Heart Rate                   Age               Target Heart Rate

     20 -22                   100-150                     48- 52                    85-127

     23-  27                    98-146                     53- 57                    83-123

     28-  32                    95-142                     58- 62                    80-120

     33- 37                     93-138                     63- 67                    78-116

     38- 42                     90-135                     68- 72                    75-113

     43- 47                     88-131                      73+                        Consult your doctor

How to Check Your Heart Rate

Right after you stop exercising, take your pulse: Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the left or right of your Adam's apple.  Or try the pulse spot inside your wrist just below the base of your thumb.

Count your pulse for 10 seconds and multiply the number by 6.

Check your pulse periodically to see if you are exercising within your target zone. As you get in better shape, try exercising within the upper range of your target zone. (If just beginning an exercise program, consult your doctor first.)

Sources: National Heart, Lung, and Blood Institute (NHLBI), American Cancer Society 

Exercise Counts

How many calories will your activity burn?

Find the calories burned in a workout or daily activity. Numbers are estimated for a 150 lb. person, and will vary depending on weight, body composition, and level of intensity.     Basketball (half-court)    405                                                 Biking (flat surface)        441     Dancing                         370     Gardening                      324     Golf                               240     Cleaning, Heavy             432     Cleaning, Light               240     Jogging                           675     Moving, carrying boxes   504     Mowing Lawn                324     Office Work                   240      Playing with Kids           216      Racquetball                   740      Sitting                            81      Skiing                            740      Sleeping                        45      Soccer                          468      Strolling                         206      Swimming                      603      Tennis (singles)               549      Vacuuming or Mopping  150      Walking (brisk)               297      Watching TV                  72      Yoga                              360 Sources: American Heart Association, Calorie Control Council, National Heart, Lung & Blood Institute, American Cancer Society