Target Heart Rates For Different Groups
Target heart rate is your maximum heart rate. While exercising, a target heart rate is a range in which your body can achieve a certain level of fitness to improve your aerobic activities.
It is shown in percentages and usually, the range of a target heart rate varies from 50% 90% depending on many factors like age, sex, fitness level, etc. Here is a small table to understand what your target heart rate zone is, according to your age and MHR.
| Age | |
| 145 bpm | 72.5 130.5 bpm |
You can find your target heart rate from the age category. While performing a moderate exercise, the target heart rate is from 50-70% of the maximum heart rate and while performing strenuous activities, the target heart rate is from 70-90% of the maximum heart rate.
Holter Monitor Test Results
It may take about a week or longer to get the results of your test. Your doctor will go over the results with you, which may be:
- Normal, meaning that you have no major changes in your hearts rhythm
- Abnormal, meaning that you have some type of irregular heart rhythm or problem with your hearts electrical system
If you have abnormal results, your doctor may want to order more tests to pinpoint the cause.
To schedule an appointment for a Holter monitor test, visit the UPMC Heart and Vascular Institute or contact us at 1-855-UPMC-HVI .
How To Calculate Your Maximum Heart Rate
Calculating your personal HR max can be done a number of ways, including the following:
- Use an age-based formula: The classic 220 your age formula is now considered inaccurate for older people. A revised formula, 208 0.7 x your age, is better, but is still based on a statistical analysis of large numbers of other peoples lab test results. Formulas like this also miss the mark because factors like genetics, physiology and certain prescription meds can lead to different HR max results for people who are the same age.
- Get a stress test in a lab: This involves your cardiologist setting up a session or, if you aspire to be a world-class athlete, heading to an elite training facility. Some universities might also do a stress test if you agree to be part of a study they are conducting.
- Do your own field HR max test: If your doctor gives the okay, you can do a field workout that gets your heart up to maximum intensity. Short of a lab test, this is the best way to get a result that accurately reflects your personal factors and physiology. Below is one example of a DIY HR max test:
- Run as fast as you can for 3 minutes.
- Rest for 3 minutes.
- Repeat the 3-minute hard run again. The highest reading will be your HR max.
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What Is A Regular Pulse Rate
A regular pulse rate as we all know is from 60-100 bpm, it is also known as the resting heart rate of a person. The method to calculate your resting heart rate is to check your carotid and radial pulse. The best time to know your resting heart rate is when you wake up right after a good nights sleep.
You can also calculate your resting heart rate any time of the day, however, if youre active before, make sure you are at ease and rest for 5-10 minutes then calculate your heart rate for accurate results. People who are physically more active have an RHR of less than 60 bpm.
Some beverages that can make your heart a bit faster than normal are when you drink caffeine, smoke, or do drugs.
Before You Measure Your Blood Pressure:
The American Heart Association recommends the following guidelines for home blood pressure monitoring:
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Don’t smoke or drink coffee for 30 minutes before taking your blood pressure.
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Go to the bathroom before the test.
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Relax for 5 minutes before taking the measurement.
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Sit with your back supported . Keep your feet on the floor uncrossed. Place your arm on a solid flat surface with the upper part of the arm at heart level. Place the middle of the cuff directly above the bend of the elbow. Check the monitor’s instruction manual for an illustration.
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Take multiple readings. When you measure, take 2 to 3 readings one minute apart and record all the results.
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Take your blood pressure at the same time every day, or as your healthcare provider recommends.
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Record the date, time, and blood pressure reading.
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Take the record with you to your next medical appointment. If your blood pressure monitor has a built-in memory, simply take the monitor with you to your next appointment.
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When blood pressure reaches a systolic of 180 or higher OR diastolic of 110 or higher, seek emergency medical treatment.
Ask your doctor or another healthcare professional to teach you how to use your blood pressure monitor correctly. Have the monitor routinely checked for accuracy by taking it with you to your doctor’s office. It is also important to make sure the tubing is not twisted when you store it and keep it away from heat to prevent cracks and leaks.
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About The Aneroid Monitor
The aneroid monitor is less expensive than the digital monitor. The cuff is inflated by hand by squeezing a rubber bulb. Some units even have a special feature to make it easier to put the cuff on with one hand. However, the unit can be easily damaged and become less accurate. Because the person using it must listen for heartbeats with the stethoscope, it may not be appropriate for the hearing-impaired.
How Apple Watch Measures Your Heart Rate
The optical heart sensor in Apple Watch uses what is known as photoplethysmography. This technology, while difficult to pronounce, is based on a very simple fact: Blood is red because it reflects red light and absorbs green light. Apple Watch uses green LED lights paired with lightsensitive photodiodes to detect the amount of blood flowing through your wrist at any given moment. When your heart beats, the blood flow in your wrist and the green light absorption is greater. Between beats, its less. By flashing its LED lights hundreds of times per second, Apple Watch can calculate the number of times the heart beats each minute your heart rate. The optical heart sensor supports a range of 30210 beats per minute. In addition, the optical heart sensor is designed to compensate for low signal levels by increasing both LED brightness and sampling rate.
The optical heart sensor can also use infrared light. This mode is what Apple Watch uses when it measures your heart rate in the background, and for heart rate notifications. Apple Watch uses green LED lights to measure your heart rate during workouts and Breathe sessions, and to calculate walking average and Heart Rate Variability .
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To Find The Pulse In Your Neck:
Press two of your fingers, the index, and middle finger to the side of your neck, along the windpipe just below your jaw to find the pulse of your neck which is also known as the carotid pulse.
Once you know where to place your fingers, count your pulse for 1 minute to know your heart rate. You can also count your pulse for 30 seconds and multiply your pulse by 2. So do whatever method is feasible to you.
Using the method mentioned above, you can easily find your resting heart rate measured in beats per minute.
What Happens While Using An Event Monitor
In general:
- If you have a cardiac loop monitor, change your sensors as instructed.
- When you have a symptom, push the button to start recording.
- After you do this, stop moving. This will help the device get a good recording. The device should record for several minutes.
- For some event monitors, you will need to send your recordings over the phone to your healthcare provider.
- Someone will review your recording. In some cases, you may need to go see your healthcare provider.
- Follow all instructions about exercise. Sweat can make the sensors come off.
- If you can, avoid items that can disrupt the event monitor. These include magnets, metal detectors, microwave ovens, electric blankets, electric razors, electric toothbrushes, cell phones, and iPods. You will receive specific instruction at the time the monitor is placed.
- When you need to use an electronic device, keep it at least 6 inches away from the monitor.
You will also need to keep a diary while using your event monitor. Record any symptoms when they happened, and note what you were doing at the time. You may need to wear your event monitor for several days or up to a month.
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How To Read Your Heart Rate Monitor Results
Do you have a heart rate monitor? If not, you may want to consider getting one! A heart rate monitor can be a great way to track your progress when working out, and can also help you see how your body responds to different types of exercise. We will discuss how to read your heart rate monitor results. We will also provide tips on how to use this information to improve your fitness routine!
What Type Of Results Do You Get And What Do The Results Mean
Depending on the device youre using, the results might have slightly different meanings.
- Electrical-detection devices: These are the only devices that truly detect your heart rate. Thats because they are picking up the electrical activity of your heart itself.
- Optical-detection devices: These devices detect your pulse rate, not your heart rate.
Regardless of whether or not they measure your heart rate or your pulse rate, the results try to convey the same thing: How many times your heart beats per minute. Depending on the device, they may also measure and display other metrics, like heart rate variability. Some also use apps that offer you that data in ways that you can tailor to your uses and needs.
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Heart Rate Monitoring Devices
Luckily for us, there are many portable heart rate monitors that we can carry with us for running, walking, or any kind of exercise purposes. In addition to this, it can keep track of your heart rate, your cardio workouts, and many more things.
Here are a few of the heart rate monitoring devices you can check out.
For chest straps, here are options to look at and find out which one is the best for you. POLAR H9 Heart Rate Sensor, Garmin Garmin HRM-Run.
If youre interested in smartwatches, some of the good ones with heart monitors would be the Apple Watch Series 6, Fitbit Versa 3, Wilful Smart Watch, Garmin Vivosmart 4.
I have a fully detailed article on the best heart rate monitor watches including a comprehensive buying guide,if you are interested in them. These are growing in popularity due to their convenience.
What Are Heart Palpitations
A heart palpitation is when you suddenly become aware of your heart beating, usually in an irregular way. Sometimes you can feel it in your ears or your chest when youre lying down. Your heart beat may feel:
- too fast or slow
- like its fluttering
- like its thudding, or pounding.
It is not unusual to feel heart palpitations occasionally and mostly they are harmless. However if youre experiencing them on a regular basis, see your doctor.
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What Is A Normal Ecg
There are three types of waves, namely P wave , QRS Complex , and T wave . The P wave is followed by a short delay known as the atrioventricular node, which shows electrical depolarization. This node is shown in the form of a straight horizontal line on ECG paper, called PR interval. There should be a pattern of these waves, and any irregularity is a sign of any health issue. I.e., if P waves in the graph are absent, it is an indication of Atrial fibrillation.
A normal heart has the following readings:
Normal heart rate: 60-100bpm
How Is An Abnormal Ekg Treated
Treatment following an abnormal EKG depends on the cause of the abnormality.
- In the case of a person with very slow heartbeat due to poor electricity conduction in the heart, a pacemaker may be required to correct the heart rate and rhythm. In other cases, medications may be required to achieve and maintain a normal heart rhythm.
- In the case of a patient who is having a heart attack, surgery or cardiac catheterization may be needed to restore blood flow to and through the heart.
- When an abnormal EKG is a result of electrolyte imbalance, medication or fluids may be used to restore electrolyte balance.
- In some cases, the doctor will not recommend any form of treatment even when the EKG is abnormal. This happens when a patient is not experiencing any symptoms and in case the abnormal reading is not significant enough for remedial action. Learning how to read a heart monitor can help you understand this.
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The Bottom Number Is Diastolic Pressure
Locate the bottom number of the two numbers. This is the diastolic blood pressure, or the pressure between heartbeats. A healthy diastolic pressure should be between 60 and 80.
Use the first number as the systolic pressure and the second number as the diastolic pressure if the reading is taken using a blood pressure cuff instead of a machine.
Tip
Calculating Maximum Heart Rate
Your maximum heart rate or MHR is the number of heartbeats per minute when your heart is working at its maximum capacity. It is the highest heart rate that can be achieved by a person while performing strenuous activities. Its important to find out your maximum heart rate as your target heart ratethe optimum heart rate level for achieving your goals is calculated using MHR.
A max heart rate calculation can be made using the Maximum Heart Rate Formula: 206.9 .
Subtracting your age from the number 220 is an easy way to calculate your MHR. But since MHR actually decreases as we age, this can give your reading that may be up to 12 beats per minute up or down. Its hard to get an exact MHR is affected by many factors. A variety of MHR values can be found among people of the same age, size, and gender.
- Size: smaller people end to have higher MHR than larger people.
- Gender: Probably because of the size difference, women tend to have higher MHR than men.
- Age: MHR can decline with increasing age.
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St And T Wave Changes
Some Holter monitors have the ability to analyze ST and T wave changes. This is important when assessing a patient for signs and symptoms of coronary artery disease. For example, is there ST-segment elevation correlating to times that the patient complains of chest pain? Is there new T wave inversion at the same time as inappropriate bradycardia? Is there ST-segment depression associated with sinus tachycardia during exercise? All three of these examples may indicate cardiac ischemia prompting further evaluation of the patients coronary arteries.
Heart Rate Spikes During Reading
Heart rate spikes like those seen in your reading happen when the app receives erroneous R-R intervals from the monitor. If there are artifacts, it may look like this on the chart:
To troubleshoot with the CorSense monitor, please see this article.
Here are the most common reasons that heart rate monitors start transmitting erroneous R-R intervals:
- Strap needs to be moistened more thoroughly.
- Strap could be moving across skin while breathing or moving and tightness needs adjustment . Sometimes, the strap just loosens over time and then hits a threshold where it starts giving problems. This is especially common for users that exercise in their heart rate monitor or share their monitor with another person. Simply adjusting the desired tightness can reduce HR spikes. If you think the HR monitor may be moving across your skin while breathing or moving, do the following after putting it on:
- Ensure the strap is as tight as comfortably possible around your chest
- Gently but firmly press two fingers into the monitor towards your chest
- While pressing towards your chest move it slightly left and right to remove any slack in the strap
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What Are The 2 Readings On A Pulse Oximeter
Here, Ill cover the main parameters fingertip pulse oximeters typically use and how theyre displayed.
Oxygen saturation: This is the amount of oxygen in the blood. Its labeled as the SpO2 on a pulse oximeter and/or is a number thats shown as a percentage . A normal reading is usually between 95-100%.
Pulse rate: This is your heart rate. The units for pulse rate are always given in beats per minute .
On your pulse oximeter, it can be displayed with PR, PR/min, PRbpm or something of that variety next to it. For some fingertip pulse oximeters, you might also see a heart shape next to it. Normal pulse rate is usually between 60-100 beats per minute.
Perfusion index: This tells you the strength of your pulse. Not all fingertip pulse oximeters will give you a perfusion index reading. If they do, its usually displayed as PI and as a percentage value .
A value of less than 0.2% means that either your finger is not properly positioned on the pulse oximeter sensor or your hands are too cold because of improper blood flow.
Pulse oximeters that measure the perfusion index are helpful so you know if your pulse is strong enough to give an accurate reading.
Pulse strength: Not all pulse oximeters will show pulse strength.
This is usually a visual representation of how strong your pulse is and is often shown as a series of bars increasing in height. A strong pulse strength is a good sign that you will get a more accurate reading.