Target Heart Rates Chart
What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.
Your Resting Heart Rate
When you are at rest, your heart is pumping the lowest amount of blood to supply the oxygen your body’s needs. For most healthy adult women and men, resting heart rates range from 60 to 100 beats per minute. However, a 2010 report from the Women’s Health Initiative indicated that a resting heart rate at the low end of that spectrum may offer some protection against heart attacks. When WHI researchers examined data on 129,135 postmenopausal women, they found that those with the highest resting heart ratesmore than 76 beats per minutewere 26% more likely to have a heart attack or die from one than those with the lowest resting heart rates62 beats per minute or less. If your resting heart rate is consistently above 80 beats per minute, you might want to talk to your doctor about how your heart rate and other personal factors influence your risk for cardiovascular disease.
Certain Symptoms Are Worrisome Too
Chest tightness, extreme shortness of breath, and lightheadedness at any level of activity is concerning, Robinson said.
That tells me youre pushing the limits beyond your heart can handle outstripping your hearts ability to compensate, he said.
If you notice these symptoms while you work out, it might mean that you have issues with the valves in your heart or that youre pushing too hard.
Those are all warning signs to back off, he said. If these symptoms go away immediately, you should just note that level of exertion was too much. But, Robinson noted, if they dont go away or begin happening at lower levels of exertion, you need to call your doctor.
He stressed that chest pain, particularly, is a big deal. If youre having continued chest pain, you probably want to be seen ASAP, he said. Theres a low likelihood that this will occur during or after a workout, but, if it does, you dont want to wait to see a doctor.
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Know Your Numbers: Maximum And Target Heart Rate By Age
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3
In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity its about 70-85% of maximum.
The figures are averages, so use them as a general guide.
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I should start by saying this: To improve your heart health, you do want to be getting your heart rate up. Think of it this way, the more you work your heart, the more fit its going to get. So, to achieve this, you should be doing at least 30 minutes of moderate-intensity exercise five days a week, or a minimum of 15 minutes of high-intensity exercise five days a week.
And during those bouts of exercise, instead of looking at your watch to measure how hard youre working, try instead to rely on how you feel. On a perceived exertion scale, moderate intensity means that you feel your heart rate rising and start to sweat after about 15 to 20 minutes, but you can still carry on a conversation. Vigorous activity means that you cant really carry on a conversation, and you start to sweat after only about 10 minutes.
If you feel faint or nauseated or cant talk at all, these are indicators that youre working too hard and you should stop exercising, as it may lead to injury.
Another reason to take your watchs warning with a grain of salt? It doesnt consider your resting heart rate, which is a good indication of cardiovascular fitness. The average resting heart rate is between 60 and 100 beats per minute. If youre very fit, your heart rate is going to be on the lower end , because when your heart muscle is stronger, it becomes more efficient, pumping more blood throughout the body with every beat.
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Overall Know What Feels Best To You
An increased heart rate during a workout is normal, and just because it hits a certain number doesnt mean youre at risk for any complications.
Whats most important is learning to understand your healthy heart rate range and how that interacts with the exercises you do most frequently.
If youre feeling good after a heart-pumping workout and your regular fitness expectations are in line, youre probably fine. But, if you notice irregularities, pain or anything that doesnt fit into your normal workout, you should contact a doctor.
What Should My Heart Rate Be When Exercising
- 25 x 0.50 = 12.5
- 25 x 0.85 = 21.25 .
To perform a cardio respiratory workout, your heart rate should be 60% to 80% of your maximum heart rate. You can use a basic formula to determine your maximum heart rate for safe exercise. Subtract your age from 220. For example, a 30-year-old has a maximum heart rate of 220-30 = 190. His target heart rate for cardio respiratory exercise would then be 114-152 . It is recommended that you consult with your physician before starting cardio respiratory activity if you havent regularly exercised before.
Your exercising heart rate depends on the intensity that you wish to work. First you must determine your maximum heart rate, which is calculated by subtraction your age from 220. . To determine your target heart rate take this number and multiple it by the intensity percentage at which you wish to work. For example, if you are 40 years old and wish to work at a moderate intensity of 70% the formula would look like this:
* 70% = a target heart rate of 126 bpm.
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What Your Heart Rate Is Telling You
Your pulse, both at rest and during exercise, can reveal your risk for heart attack and your aerobic capacity.
Your grandmother may have referred to your heart as “your ticker,” but that nickname has proved to be a misnomer. A healthy heart doesn’t beat with the regularity of clockwork. It speeds up and slows down to accommodate your changing need for oxygen as your activities vary throughout the day. What is a “normal” heart rate varies from person to person. However, an unusually high resting heart rate or low maximum heart rate may signify an increased risk of heart attack and death.
One simple thing people can do is to check their resting heart rate. It’s a fairly easy to do and having the information can help down the road. It’s a good idea to take your pulse occasionally to get a sense of what’s normal for you and to identify unusual changes in rate or regularity that may warrant medical attention.
Charts Of Normal Resting And Exercising Heart Rate
The heart is an organ located just behind and slightly to the left of the breastbone, and pumps blood through a network of veins and arteries known as the circulatory system. The right atrium is sent blood from the veins, and delivers it to the right ventricle. It’s then pumped into the lungs where it is oxygenated. The left atrium is sent oxygen enriched blood from the lungs and delivers it to the left ventricle, where it’s then pumped throughout the body, and the ventricular contractions create blood pressure.
A pulse is the beating of the heart as it’s felt through the walls of an artery, such as the radial artery at the wrist. Pulse rates can also be felt and measured at the carotid artery located on the side of the neck, the temporal artery at the temple, or the femoral artery on the anterior side of the hip, and a chart showing normal heart rate can be used to check on your heart rate.
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What Is A Normal Resting Heart Rate
According to Mayo Clinic, a normal resting heart rate for healthy adults should range from 60 to 100 beats per minute . Experts acknowledge that a lower resting heart rate implies that your heart function is more efficient and has better cardiovascular fitness . You will find that a seasoned athlete can have a normal resting heart rate of around 40 beats per minute .
Keep in mind that other factors besides your fitness and activity levels affect your heart rate. They include your age, body size, emotions, medications, body position, and lifestyle habits like smoking .
An unusually high normal resting heart rate indicates an underlying problem. Knowing this, consult your doctor if you have a resting heart rate that consistently reads 100 beats per minute . This rapid heart rate is known as tachycardia.
Similarly, talk to your doctor if you have a resting heart rate of below 60 beats per minute , yet you are not a seasoned athlete . This is also alarming and is characterized by signs such as shortness of breath, dizziness, or fainting .
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The Time It Takes Your Heart Rate To Return To Normal After Exercise
The intensity of the activity influences the time it takes. The more intense the exercise is, the longer your heart rate takes to return to its resting rate. Since most people are unaware of this, they often panic when their normal heart rate 10 minutes after exercise differs from readings taken 15 minutes after a workout.
Now you know that intensity influences the differences. For example, experts reveal that it should take your heart 10 to 20 minutes to return to the normal rate if you perform a low-intensity aerobic exercise .
Should your heart rate slow to return to normal after exercise? This is yet another concern of most people. Fitness experts state that a slow heart rate recovery after exercise may indicate impaired parasympathetic tone, which is one of the risk factors of cardiovascular mortality .
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During: Make A Pit Stop
Whether youre a professional athlete who trains for several hours or you have a low to moderate routine, keep your body hydrated with small, frequent sips of water.
Platt notes that you dont need to eat during a workout thats an hour or less. But, for longer, high-intensity vigorous workouts, she recommends eating 50-100 calories every half hour of carbohydrates such as low-fat yogurt, raisins, or banana.
How To Check Your Pulse And Heart Rate
Exercise is an important part of cancer prevention. You need 150minutes of moderate physical activity or 75 minutes of vigorousexercise each week to help lower your cancer risk. Your heart rate canhelp you determine if the exercise youre doing is moderate orvigorous.
If youre working at 50 to 70% of your maximum heart rate, then thatexercise is considered moderate. If youre working at 70 to 85% ofyour heart rate then its vigorous exercise.
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How Do Heart Rates Affect Workouts
Heart rate zones let you know how hard your heart is working and what energy source youre using carbohydrates or fat. The higher your heart rate gets, the more youre relying on glycogen from carbohydrates for fuel.
For endurance athletes, its best to exercise in the zones that mostly rely on fat for fuel, says Travers. Fat is a longer-lasting energy source and better for longer, intense workouts.
Best heart rate zone for fat loss
Youll burn fat at every exercise heart rate zone. If youre just starting to exercise, aim for the lower-intensity heart rate zone. As you build stamina, push yourself into the next zone until youre comfortably at the aerobic level. Thats your heart getting stronger.
Cardio exercise is designed primarily to improve heart and metabolic health, says Travers. It helps lower your:
- Blood pressure.
For fat loss, he recommends strength training to build muscle. Having more muscle mass boosts your metabolic rate , helping you burn more calories throughout the day.
If you havent been active before, then cardiovascular exercise will help with weight loss in the beginning. But at some point, youll become aerobically fit, Travers notes. Then you wont use as much energy to complete the same amount of exercise, so youll stop seeing significant weight loss.
How To Get Your Heart Rate Up
Its essential that some of your exercise make your heart beat fasterthan it does when youre resting.
Exercise is an important part of disease prevention and that includes cancer prevention, too. But not all exercise is created equal. Its essential that some of your exercise make your heart beat faster than it does when youre resting.
Getting your heart to beat faster trains your body to move oxygen and blood to your muscles more efficiently, helps you burn more calories and lowers your cholesterol. All of this can help you stay healthy and lower your cancer risk.
According to the American Institute for Cancer Research, 150 minutes of moderate physical activity or 75 minutes of vigorous exercise each week can help lower your cancer risk. Its the vigorous exercises that can help you get your heart rate up.
How to measure your heart rate
So, how do you determine your heart rate? One of the easiest ways to measure your heart rate is with a monitor, says Whittney Thoman, exercise physiologist at MD Andersons Cancer Prevention Center. This is typically a watch or a strap that goes around your arm or chest that syncs with a watch or another device. Many wearable fitness trackers now include heart rate monitors.
Understanding your heart rate
Now that you know how to measure your heart rate, you can determine:
Check your pulse or your heart rate monitor while youre resting and then again while youre exercising to compare your resting heart rate to your active heart rate.
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To Determine Your Maximum Heart Rate Use A Simple Formula
Since there is no standard, normal heart rate, Dr. Danny Eapen, a preventive cardiologist at Emory Healthcares Center for Heart Disease Prevention, suggests you use a calculation known as the Fox formula to determine what is likely healthy for you.
To get your maximum heart rate, simply subtract your age from 220. So, if youre 38, youd subtract 38 from 220 to get your max heart rate which would be about 182 BPM.
And during a workout, you can use this number as a baseline to determine how intense of a workout youre doing, he said. According to the Centers for Disease Control and Prevention, moderate-intensity exercise is 64% to 76% of your maximum heart rate and vigorous-intensity exercise is 77% to 93% of your max.
So, for a 38-year-old, a moderate-intensity heart rate would be roughly between 116 and 138 BPM and can be achieved through brisk walking, dancing, gardening and more.
If you do 150 minutes of moderate-intensity exercise each week, youre meeting the American Heart Associations physical activity recommendation. Those who meet the guidelines have a lower risk of heart disease, stroke and high blood pressure among other benefits.
How Do I Get My Heart Rate In The Target Zone
When you work out, are you doing too much or not enough? Theres a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if youre not a gym rat or elite athlete, knowing your heart rate can help you track your health and fitness level.
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How To Improve Your Aerobic Capacity
Unless you’re an athlete or training for a specific sport, you should aim for a moderate level of activity during exercise to improve heart health and aerobic capacityyour body’s ability to use oxygen efficiently.
The Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate-intensity aerobic exercise per week. That can be easily accomplished by getting 30 minutes of activity, five days per week.
You might find it challenging to take your pulse during exercise. Using a device, such as a smartwatch, can help. However, heart rate monitors that use a chest strap are more accurate.
Keep Outside In Mind For Less Stress
Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure — humans evolved in the great outdoors, and your brain benefits from a journey back to nature.
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Normal Heart Rate Chart When Resting
A resting heart rate is defined as a pulse that is taken when you are calm, sitting or lying down, and the best time to measure a resting heart rate is in the morning before you leave the bed. Generally speaking, a lower heart rate functions more effectively and efficiently.
How to Take Your Heart Rate
Check your own pulse by placing the tips of your first three fingers lightly on the inside of your wrist below your thumb. You can also check your pulse by placing two fingers on your neck beside the windpipe. You may have to feel around until you feel the pulse beneath your fingers. Once you feel a pulse, use the second hand of a watch or clock to time 10 seconds while simultaneously counting your heart beats. Then multiply the number of heartbeats by 6 to get your heart rate per minute, or number of beats = ______ x 6 = ______beats/min.
Then compare it to the normal heart rate chart below: