Whats A Normal Resting Heart Rate
While age and activity level can affect your heart rate, as we mentioned above, there are a few normal parameters.
Your resting heart rate is when your heart pumps the minimal amount of blood that your body needs because youre at rest.
Resting heart rates can vary by individual. Additionally, factors like age, activity level, and certain medications can also impact your resting heart rate.
Calculating Your Target Heart Rate
Your fitness routine has likely changed with current circumstances.
The pandemic year with gyms closed and stress levels high affected us in multiple ways. As we tiptoe back into an exercise regime, its important to do so with awareness. That includes knowing your actual target heart rate and using that number for a safe, effective workout, whether youre going out for a run, or heading back to a studio for the first time. Measuring your target heart rate is a concrete, numbers-dont-lie way to sneak a peek inside your body to find out what exercise intensity is right for you. In fact, it may be the piece of data that finally convinces you not to push too aggressively during your cardio routine or not take it so easy that you barely get your heart rate up. Not everyone is meant to work out the same way, and figuring out your target heart rate can give you a clearer sense of just how hard you should push yourself to improve your health and fitness.
Heart Rate and Your Health
During aerobic exercise, your heart, lungs, and circulatory system are called on to deliver oxygen and nutrients to the muscles youre engaging. Your heart rate is one way to measure just how hard your body is working to do all of that.
Knowing your THR helps you navigate your workout safely and effectively.
How to Calculate Your Target Heart Rate
Your target heart rate is 70 to 85 percent of your maximum heart rate, which must be determined before you can zero in on your target range.
Features To Look For In Heart Rate Monitors
The search for the best heart rate monitor can be exciting, and it can also be tiring, especially when youre clueless about the necessary features needed in such a product. since these units are meant to aid in living healthy, they are more science and technology-based thus, the features that must be considered will differ slightly from that of other products. In the following points, we highlight some of the vital features you need to consider, before the purchase of any heart rate monitor.
Chest Strap vs. Optical There are two major types of HRMs, those designed with a classic chest strap and those that make use of optical technology. The former unit can read your heart rate using an electrical pulse, whereas the optical technology HRM is found in most wrist-based trackers and FitBit devices. The choice is yours to make, depending on the type of sport you engage in, and the type of HRM you find comfortable using. Originally, it is advised that users opt for chest strap units, as their electrical technology is more accurate than that of the optical units, where readings may not be a true reflection of your activity.
Accuracy The level of precision offered by an HRM is vital to its operation. One way to check for the precision and accuracy of a heart monitor is to check our several customer reviews from different online platforms. Another way is to check the specifications of the unit as provided by the manufacturer.
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What If My Resting Heart Rate Is High Does The Same Formula Still Apply
Even if your resting heart rate is higher, say 90 beats per minute, the same formula still applies to you. What this means, however, is that you have less room to move in terms of reaching your maximum safe heart rate.
Studies show that a resting heart rate of over 84 may be dangerous and having a medical exam is important to ensure that you dont have any underlying issues causing the accelerated rate.
If you have had a higher heart rate your entire life, then it is likely that you simply have a high heart rate, but it is always best to err on the side of caution and get a medical opinion.
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What Are The Advantages And Disadvantages Of Different Heart Rate Monitor Models
- The strapless designs have a higher level of accuracy.
- Designs to choose from.
- They provide consistent heart rate data without the need to evaluate or view it.
- Basic models have an open transmitter that may cause a disturbance with other monitors.
- Typically, they are more expensive.
- Some people find chest straps inconvenient.
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How Does Exercise Affect Heart Rate Over Time
As a person starts to exercise regularly and gain fitness over time, they will be able to exercise within a higher heart rate zone. This is because they are training their heart and muscles to respond to repeat exertion.
People may start out with a target of 50% of their maximum heart rate, but before long, they will be able to comfortably train at a target of 85%.
A 2018 review study found that people can improve their heart health and lower their resting heart rate by exercising regularly. Regular exercise reduces a persons risk of heart attack, stroke, and other medical conditions.
However, the researchers also suggest that continuously high levels of exercise such as marathon running could be harmful to heart health.
Engaging in aerobic and endurance exercises also contributes to improved fitness, increased muscle tone, and improvements in general physical and mental well-being. In fact, one 2016 meta-analysis reports that exercise has a large and significant antidepressant effect on people with depression.
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How To Use Target Heart Rate Zones In A Training Plan
A typical training plan utilizes multiple training zones. You wont train in each zone for an equal amount of time, though. The time you spend in each zone will vary, usually with more time spent in lower heart rate zones. Heres one example of how a training plan might allocate your time spent in each heart rate zone:
Zone 1: 30%-40% of your time
Zone 2: 40%-50% of your time
Zone 3: 10%-15% of your time
Zone 4: 5%-10% of your time
Zone 5: 5% of your time
A typical training plan will designate precisely how much time you spend in each training zone. As mentioned before, not all training plans use the same exact zones. If you were preparing for a 5K or 10K trail running race and wanted to follow this training plan, for example, youd need to set up your device with heart rate zones that are in that training plan.
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Is A 190 Heart Rate Bad When Exercising
Your fat-burning zone is approximately 70 percent of your max heart rate. Your 190 BPM max heart rate equates to 133 BPM for the fat-burning zone. The heart rate will fluctuate around this value, but its a smart goal to shoot for during any workout. This zone gets your heart going, but without too much strain.
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Whats A Normal Heart Rate By Age
One of the key factors that influence our heart rate is age. Like so many parts of our body, your hearts capacity and functionality changes over the course of your life. So your age is a useful metric for estimating your maximum heart rate .
By discovering your MHR, you can then work out your personal heart rate zones. These are useful for helping you to understand how different types of exercise have a specific effect on your heart and overall fitness.
You can use these zones to create a heart rate training plan, which is a great way of ensuring that you are doing a variety of exercises. By regularly exercising in different heart rate zones, you will get the most out of what you put in.
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What Should My Heart Rate Be When Working Out To Lose Weight
Whatever level of exercise you are doing, it has benefit for health. However, knowing what heart rate you should be at for the biggest benefit can be challenging.
Moderate exercise is considered something that requires work but can be sustained for a longer period of time and you could carry on a conversation while exercising. Examples of moderate exercise include: walking, jogging, riding bike, dancing, etc. This heart range is usually described between 50-70% of your maximum heart rate
With vigorous exercise, you are working harder and can only sustain this intensity for shorter periods of time and carrying on a conversation would be difficult. Examples of vigorous exercise includes: sprints, race walking, hiking, shoveling, tennis, etc. This exercise range is generally considered between 70-85% of your maximal heart rate.
You can gauge where your heart rate is during exercise by wearing a heart rate monitor or by using a perceived exertion rating that coincides with heart rate. There are benefits for both moderate and vigorous exercise for weight loss, so doing both types of exercise is recommended.
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This Information Relates To Adults Who Are Capable Of Self
Is it safe to wear a mask while exercising?
Yes, its safe to wear a mask while exercising. New research has shown that your heart rate, respiratory rate, blood pressure, oxygen level and time of exhaustion are not significantly affected by wearing a mask during moderate to strenuous aerobic physical activity. Learn more.
Depending on the activity, is there a preferred type of mask that I should wear?
Cloth masks or masks made of a moisture-wicking material, such as polyester, typically work well. Mask material should be no more than two layers thick or less. Unfortunately, surgical masks may break down, as they become wet from sweat and increased exhalation that occurs during exercise.
Aside from the mask breakdown, the use of surgical or N95 respirators has been found to be safe with minimal effects on major performance factors, such as heart rate, respiration rate, blood pressure and oxygen saturation during aerobic training.
Previous studies of wearing N95 respirators while active have shown that there can be changes in body temperature, increased breath resistance and some discomfort. While not dangerous or affecting overall performance, these responses should be considered when choosing the style of mask that is right for you and your needs. Learn more.
Also, you may want to consider having a spare mask on hand to replace a damp mask. A great way to maintain good hand hygiene when changing masks is to carry a travel-size container of hand sanitizer with you.
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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.
Best Smartwatch For Heart Rate: Apple Watch Series 6
Price when reviewed: £379
We can debate whether you should call the Apple Watch Series 6 a sports watch or a smartwatch, but theres no doubting its become a solid device for heart rate monitoring and its latest Watch much like the Series 5 impresses in the heart rate monitoring department. In fact, it might be offer one of the best wrist-based optical sensors weve tried.
From a fitness point of view, weve put it through the same rigorous testing as we do with all of the wearables on this list and it really impresses where a lot of wrist-based monitors falter. Were talking high intensity interval training.
Data is viewable inside of Apples own Workout app but the benefit of having a strong collection of third party Watch apps means you can also view that data in places like Strava and Runkeeper.
If you dont care about working in heart rate zones though, its well equipped for taking reliable resting heart rate readings throughout the day and with the addition of an ECG, its now fit to tap into heart rate readings to detect serious heart issues including atrial fibrillation.
That data can be viewed inside of Apples own Health app and also be exported to a PDF to be shared with medical professionals.
Along with the improved hardware, Apple has clearly done some software tinkering too to improve the performance of its heart rate monitor in a big way.
Sample Apple Watch Series 6 data:
HR compared: Apple Watch Series 6 and Wahoo Tickr chest strap monitor
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What Your Resting Heart Rate Means
Your resting heart rate will become lower as your fitness level increases. Vigorous aerobic exercise, such as running or cycling, has the most effect on lowering your resting heart rate. Moderate-intensity exercise such as brisk walking has less effect.
RHR is lowered as the heart muscle becomes stronger and gets better at pumping out more blood per heartbeat. The body needs fewer heartbeats to pump the same amount of blood. If your heart muscle is weak, it needs to beat more times to pump the same amount of blood.
If you are tracking your resting heart rate and see it rise, there could be several causes that aren’t related to your fitness level, including:
- Being sleep-deprived
- Dehydration or in cases of high heat and humidity
- Developing an illness or a medical condition
- Mental, emotional, or physical stress
Calculating Vigorous Activity Rates
Some people enjoy the challenge of training for a marathon or other fitness goal. Part of their workouts is incredibly intense. Vigorous activity equates to a heart rate thats at about 85 percent of the max heart rate. Most people cant sustain this activity level for too long.
HIIT or high-intensity interval training programs have gained attention in the past few years. They mix vigorous activity with a high, heart rate and moderate exercises. By straining the heart and body in controlled intervals, weight loss and a healthier cardiovascular system are possible.
Anyone working out at this pace, however, should be advised by their doctors. Accelerated heart rates can be too straining for certain people.
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Heart Rate Response To Aerobic Training
If the intensity of the exercise remains constant then the heart rate will rise until it reaches what is known as steady state where it stays relatively constant as the cardiovascular system meets the demands placed on it by the exercise.
Achieving steady state is the goal of many aerobic fitness training programmes training at a set intensity for a prolonged period of time.
Steady state is illustrated on the adjacent graph at the point where the heart rate flattens after an initial rise in the first few minutes of exercise. For steady state to be achieved and maintained the intensity of the exercise must remain constant.
The graph also shows how heart rates return to resting levels after exercise finishes. The more intense the exercise is the longer it will take for heart rate to return to its resting rate.
With low-moderate intensity aerobic fitness training heart rates return to normal within 10-20 minutes. Stroke volume returns to resting levels in an identical fashion.
If the intensity of the exercise fluctuates then heart rates will also fluctuate. We see this where work periods of high intensity exercise are interspersed with periods of lower intensity exercise. As the intensity increases so does the heart rate and as the intensity drops so does the heart rate.
The following graph shows how a persons heart rate fluctuates throughout an 11 mile run encompassing a variety of terrain.
How To Monitor Heart Rate During Exercise
There are two different ways of measuring and monitoring your heart rate during exercise.
Both options are very precise, so it simply comes down to which device you prefer for the way you exercise.
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How To Monitor Heart Rate
Once a person has calculated their target heart rate zones, they can find out whether or not they are meeting these ranges by measuring their heart rate while running.
The most basic method for testing heart rate is to count pulse rate by hand. To do this, a person can place two fingers lightly on the opposite wrist until they can feel the pulse.
Count the number of pulse beats that occur in 30 seconds and multiply this by two to find out the number of beats in 60 seconds.
An easier way to measure heart rate during exercise is to wear a wristwatch or chest monitor that picks up on heartbeat. There are many products to choose from, such as heart rate watches and heart rate straps, online.
Otherwise, it may be a good idea to book some time with a treadmill or a personal trainer to get accurate heart rate readings and set goals.
Although an increased heart rate is one aim of exercise, pushing the heart too far can be harmful.
Signs that a person is pushing their heart too far include chest tightness, difficulty breathing, and a relative inability to talk while running.
If a person notices any of these signs, they should slow down and concentrate on breathing steadily. If a person always experiences chest pain with exercise, they should seek a professional medical opinion immediately.
It is important to note that these target heart rates are for average individuals who are otherwise healthy.