Max Heart Rate

Calculate Max Heart Rate

220 - age x %

Example : 220 - 30 = 190

190 x 75%= 142

So working at 75% Max, is 142 beats per minute

You don't have to work at 100%, 130 to 150 is usually adequate. Be sure to get a doctors approval if you have any per existing conditions. Begin at only 50% if you have not had your heart rate up before.

When completing your exercise, be sure to come down to normal heart rate with a slow walk, don't just stop. RECOVERY is the key, the ability to recovery is what makes the difference at a fire or emergency scene.