To estimate your maximum heart rate, you can use the following formula: subtract your age from 220. For example, if you are 30 years old, your estimated maximum heart rate would be 190 beats per minute (bpm). However, this formula is not perfectly accurate for all people, especially for people who have been fit for many years or for older people.

Your target heart rate during moderate-intensity activities should be about 50-70% of your maximum heart rate, while during vigorous physical activity it should be about 70-85% of your maximum heart rate. For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of your maximum heart rate.

Its important to note that these figures are averages, so use them as a general guide. Your actual maximum heart rate and target heart rate may vary depending on factors such as your fitness level, medications you are taking, and any underlying health conditions you may have.

To find your pulse or heart rate, place your index and middle fingers on the inside of your wrist, just below the base of your thumb. Count the number of beats you feel in 15 seconds, then multiply that number by 4 to get your heart rate in beats per minute.