Calculating Your Personal THR                         

Your target heart rate calculation will be determined as a percentage of your maximal heart rate. Maximal heart rate can be measured by using the results of a maximal functional test (using a treadmill or bicycle) or by age predicted heart rate tables that typically use the “220-minus-age” formula. The formula for the age predicted heart rate method of estimating target heart rate is:

 

Target Heart Rate = Predicted maximal heart rate (220-age)

 

                        x 60% to 85% (desired intensity)

                         - 10 (allowance for horizontal swimming position)

 

For example, a 40-year-old woman for whom an intensity level of 70% of maximal heart rate is desired while swimming would be calculated this way:

 

                        220-40=180 (predicted maximal heart rate)

 

                        180 (predicted maximal heart rate)

 

                        x .70 (70% exercise intensity)

 

                     = 126 (target heart rate for land exercise)

                      -  10 (allowance for horizontal swimming position)

                     = 116 (swimming THR)

 

 

Taking Your Pulse

Your heart rate can be determined by palpating (feeling) the pulse or by using a cardio tachometer or electrocardiogram. For practical reasons, feeling your pulse is the easiest and most accessible method to obtain your heart rate. Two of the points on your body where your pulse can be measured by palpation is at the radial pulse on your wrist, and the carotid artery on the side of your neck.

 

To measure your pulse at your radial artery, place the tips of your index and middle fingers (not your thumb; it has a pulse of its own!) on your wrist, in line with the base of your thumb. With your fingers over the artery, lightly apply pressure.

 

To measure your pulse at your carotid artery, place the tips of your index and middle fingers over the artery at the side of your larynx. With your fingers over the artery, lightly apply pressure while taking care not to press too hard.

 

To check your heart rate, first find your pulse. Then, while timing for 10 seconds, count the pulse beats. The first pulse beat will be counted as “0” at the start of the 10 second period, followed by “1” on the second beat, and so on. Multiply your 10 second pulse count by 6 to obtain your heart rate in beats per minute, then compare your results to your target heart rate.

 

For instance, if you were to count 20 pulse beats during a 10 second timing period, it would be calculated this way:

 

      20 (number of pulse beats in the 10 second timing period)

      x 6

      =120 (heart rate in beats per minute

 

 

 

 

 

 

Finding Your Swimming Target Heart Rate

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The easiest way to know if you are exercising at the intensity necessary to gain the greatest cardiovascular benefit is to measure your heart rate. The ideal heart rate range for an exercise participant to maintain during exercise is found by first calculating the participant’s maximal heart rate, and then their target heart rate (THR) for exercise intensity.

 

When swimming, the THR should be 10 to 13 beats lower than the THR for most exercises performed on the land, because a swimmer’s horizontal position, and the muscles used when swimming, prevent the heart rate from increasing as much as it would during vertical land exercise of the same intensity.

 

Using This Table                                                   

It is first important to point out that this table is only a guide. The information contained here will give you a general, "ballpark" idea of what your THR should be (see “Calculating Your Personal THR” on this web page for an easy formula for finding age-specific THR.).

 

To use the table on the right, perform the following steps:

 

1. Find your age category on the left hand side of the table. Round your age up or down, if necessary, to the closest age mark on the table.                           

 

Example: age 41 would be age 40 on the table.

 

2. Find your maximal heart rate (MHR) to the right of your age.                       

 

Example: age 40 = 180 (MHR)

 

3. Find your desired exercise intensity level on the top row of the table. To get your THR number, move down the column containing your desired intensity percentage,  stopping even with your age mark on the left column.      

 

Example: 70% (desired intensity percentage) at age

40 = 12 (THR number).

 

4. Multiply the THR number found on the table by 10.  The result will be your approximate swimming THR.                                    

 

Example: 12 x 10 = 120 (swimming THR)

 

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