Ready to make your workouts burst with fun and real results? It’s not just about putting in the time; it’s about hitting the sweet spot of intensity to look and feel your best. Each morning, I ease into yoga, meditation, and prayer to ground my mind and spirit, then dive into cardio and weight training to ignite my body. Starting with mind and spirit sets me up for peak performance, and tracking my Target Heart Rate (THR) keeps me in the fitness zone that keeps me vibrant and youthful. Midlife slump? Not on my watch!

Let’s dive into three simple ways to find your THR and stay in that peak exercise state for the results you crave.

Find Your Target Heart Rate

Here are three simple methods to discover your Target Heart Rate (THR) and elevate your workouts.

Talk/Sing Method

This quick check is all about your breath. During exercise, can you speak in short sentences? For moderate intensity, you should talk but not be able to sing. If you’re chatting effortlessly or belting out a tune, step it up a notch!

RPE – Rate of Perceived Exertion: 10-Point Scale

The Rate of Perceived Exertion (RPE) gauges your effort on a 1–10 scale. A 1 is “Watching TV, eating Bon Bons,” while 10 is “I’m dead.” Beginners, aim for 2–3 (very light to fairly light, 50%–60% of max heart rate). Moderate exercisers, target 4–5 (moderate to somewhat hard, 65%–75%). Advanced? Push for 6 or higher (hard to maximum, 77%–100%). RPE is subjective, so adjust to how you feel. My dance and fitness students adore my fun RPE chart—grab it below!

220-Age Formula

For a precise approach, especially with a heart rate monitor or pulse check, use the 220-Age Formula. Here’s how:

1. Find your Maximum Heart Rate (MHR): 220 – your age = MHR
   Example: For a 40-year-old, 220 – 40 = 180 MHR
2. Find your Target Heart Rate (THR): MHR × desired intensity (55%–100%) = THR
   Example: A 40-year-old aiming for:

• moderate intensity (65%–75%): 180 × 0.65 = 117 bpm; 180 × 0.75 = 135 bpm → 117–135 bpm
• For vigorous intensity (77%–85%): 180 × 0.77 = 138 bpm; 180 × 0.85 = 153 bpm → 138–153 bpm

Tip: Light exercise starts at 55%–60% for heart health, moderate at 65%–75% for fat burning, or vigorous at 77%–100% for stamina, conditioning, or elite training. Check my charts below for details. Monitor your heart rate at peak effort to hit your target.

Tip: The 220-age formula is an estimate—women’s max heart rate may vary. Grab my THR cheat sheets below for a quick guide!

My Choice

With years of starting my day in the gym, I’ve tried every way to measure effort. The 220-Age Formula is solid, but its percentages don’t always match my energy—sometimes I’m just warming up at 150 bpm! For me, the RPE scale is the easiest, most intuitive way to gauge my flow. I check in with my body—light, moderate, or all-out—and if I’m curious, I confirm with a heart rate monitor using the 220-Age Formula. Pick what feels right for you and listen to your body. Some days you’ll soar; others, you’ll need to ease up. Stress, sleep, or overdoing it can shift your groove, so let your body lead the way. It’s about moving, growing, and loving the flow!

Homework: Track your Progress

Plan 2–3 workout days this week—write it down in your planner! For each session, choose a THR method (Talk/Sing, RPE, or 220-Age) to track your intensity, aiming for moderate effort (4–5 RPE or 65%–75% MHR). Record your results in a notebook.

THR is only part of the fitness picture—nutrition matters too (yep, I went there)! Nourish your body with ancestral foods following a GAPS/Nourishing Traditions diet, part of The Wise & Wild Way of eating. We’ll explore peace of mind and spirit another day. Keep flowing toward your fitness goals!

Take it Further:

Grab a free copy of my Intensity Chart and THR Cheat Sheets here to kickstart your journey.

Join my fun and empowering fitness classes at SPBTV—Your Holistic Living Network.—to sweat, smile, and shine! For more healthy living tips, sign up for my newsletter and tune into my podcast, Sharise Uncut, where I cut through the nonsense about health, life and everything in between!

Rise, thrive, flow with bold grace—because that’s what you were designed for!

~Inspired by a life of dreams and determination.