Aerobic Heart Rate Chart
Knowing your target heart rate can help you pace yourself during aerobic exercise sessions. The heart rate chart below gives target heart rates based on percentage of maximum heart rate according to your age (220 minus your age).
Aerobic exercise can be any activity that uses large muscles in continuous rhythmic motion to elevate your heart rate (such as jogging, bicycling or rowing).
American Heart Association (AHA) recommends aerobic activity for at least 30 minutes on most days of the week. According to AHA, target heart rate should be 50 percent of maximum for the first few weeks, building up to 75 percent gradually over a six month period, then up to 85 percent. However, you don't have to exercise that hard to stay in shape.