Problem: Article: Your maximum heart rate is the fastest your heart can go in beats per minute (bpm). To estimate this, multiply your age by 0.7, then subtract the result from 207. This is well beyond what most people reach (or should reach) during exercise, so don't rely on a heart rate monitor for this step. For example, if you are 39 years old, estimate 207 - (0.7)(39) = 207 - 28 = ~180 bpm HRmax. There are several similar formulas in use, so you may hear slightly different estimates from your doctor or exercise coach. Avoid estimates based on the outdated "220 - your age" formula. You can get a good, quick, and easy estimate with the 220-age formula. Just remember that it is accurate to only +/- 2 or 3 beats per minute. The Karvonen method takes into account your resting heart rate, which varies from person to person, and therefore provides more reliable calculations for each person. Before getting out of bed in the morning, check your pulse by placing the tips of your index and middle finger against your inner wrist, or on your throat to either side of your windpipe. Watch a clock with a second hand and count the number of heart beats in 30 seconds, starting with "zero" on the first heartbeat. Multiply the count by 2 to get your resting heart rate in beats per minute. For greater accuracy, find the average from three different mornings. For example, if you measure 62, 65, and 63 bpm, the average is (62 + 65 + 63) / 3, or about 63 bpm RHR. Smoking, caffeine, stress, hot weather, hormone fluctuations, and many medications all affect your heart rate. Do your best to minimize these factors before measuring your RHR. This is the difference between your heart rate at rest and your heart rate at maximum effort. We call it your "heart rate reserve:" the extra intensity your heart has available for when you need it. To get your HRR, use the equation HRMax - RHR = HRR. For example, if your maximum heart rate (HRmax) is 180 bpm and your resting heart rate (RHR) is 63 bpm, then your heart rate reserve is 180 - 63 = 117 bpm. Multiply your HRR by 0.5. It is not healthy or beneficial to use up your entire heart rate reserve during normal exercise. Instead, you can aim to use a percentage of your reserve based on how strenuously you would like to exercise. Multiply your heart rate reserve by 0.5 to find the minimum increase needed for moderate exercise. If your heart rate reserve is 117 bpm, using half of this reserve would mean increasing your heart rate by (117) x (0.5) = 58.5 bpm. Add the result to your resting heart rate for the target minimum heart rate. The answer is the low end of your target heart rate. This is a good target for people who have just started to exercise regularly, or who are recovering from an injury. Using the numbers above, a resting heart rate of 63 bpm + an increase of 58.5 bpm = 121.5 bpm minimum Target Heart Rate. Replace 0.5 with a higher decimal to calculate a higher target heart rate. If you are just starting an exercise program, you may want to gradually increase your target as your fitness improves, up to about 0.7 for the high end of moderate exercise. If you are an athlete choosing a target heart rate for vigorous exercise, you may want to start at 0.7 or higher. Extreme-intensity, anaerobic exercise might use 0.85 of your reserve.To find this number, use the equation: (HRR x 0.85) + RHR = HRIntense.
Summary: Calculate your maximum heart rate (HRmax). Check your resting heart rate (RHR). Calculate your Heart Rate Reserve (HRR). Calculate your Target Minimum Heart Rate (Target HRMin). Calculate your moderate Target Heart Rate (Target HRMod). Calculate your Intense Target Heart Rate (Target HRIntense).

In one sentence, describe what the following article is about: Having a purpose in life can help you find happiness, as well as stay positive and optimistic. If you're working toward your purpose, your successes have more meaning and your hardships won't seem as difficult. Journaling can help you find your purpose. Write your responses to questions like these: What do I want in life? What's most important to me? Where do I see myself in 5 years? 10 years? What am I really good at? Consider how you enjoyed spending your time when you were growing up. This may connect to your purpose. Think about your personal beliefs. How could they give you purpose? It's normal to be dissatisfied with parts of your life. For example, you might not like your job, or you might be having a fight with a sibling. Confront one issue at a time to avoid becoming overwhelmed. Make a list of what you want to change, then prioritize it. Start with what's most important for you. Much of what weighs on your mind comes from the past or the future. You can let go of these worries by living in the present. Focus on just this moment right now, allowing yourself to fully experience it. Use your 5 senses to ground yourself in the moment. For example, smell the scents in the air, observe small details in the scene around you, and listen for the sounds you can pick out. Let go of distractions, such as your phone or earbuds. It's normal to want to control every aspect of your life, but that's an impossible goal. Trying to control everything actually makes you more stressed and less happy. Instead of trying to control every aspect of your life, focus on controlling the only thing you can -- your own reaction. Let other people take care of themselves. Don't be afraid to delegate tasks. Remind yourself that you can't eliminate difficult moments from your life, but you can approach them differently. This may sound defeatist, but it's actually the first step to improving your outlook. Don't hold off on living because you're waiting for the right circumstances. Your life is happening now! It's okay to try to change your circumstances, as long as you focus on yourself and not others. You can change you, but not anyone else. You will encounter setbacks, as they happen to everyone. It's easy to get tripped up by them, but don't let them trap you in a mindset of defeat. Instead, view them as stepping stones on your path to success. Tell yourself, "I have to fail to learn the lessons I need to be successful."
Summary:
Find your purpose. Focus on changing one thing at a time. Live in the moment using mindfulness. Let go of your need for control. Accept your circumstances for what they are. Remind yourself that setbacks are temporary.