Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.
When starting an exercise program, aim at the lowest part of your target zone, (50 percent), during the first few weeks. Gradually build up to the higher part of your target zone, (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.
Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.
|Age||Target HR 50-75 %||Average Maximum
Heart Rate 100 %
|20 years||100-150 beats per minute||200 beats per minute|
|25 years||98-146 beats per minute||195 beats per minute|
|30 years||95-142 beats per minute||190 beats per minute|
|35 years||93-138 beats per minute||185 beats per minute|
|40 years||90-135 beats per minute||180 beats per minute|
|45 years||88-131 beats per minute||175 beats per minute|
|50 years||85-127 beats per minute||170 beats per minute|
|55 years||83-123 beats per minute||165 beats per minute|
|60 years||80-120 beats per minute||160 beats per minute|
|65 years||78-116 beats per minute||155 beats per minute|
|70 years||75-113 beats per minute||150 beats per minute|
You say you have a 30 - 45min window of opportunity to take protein, etc. after working out. Does this mean 30 - 45mins after a complete workout, or does this mean 30 - 45min after working out a single muscle group?