What Is Your Target Zone
Target Heart Rate Zones by Age *
- Age: 20
- Target Heart Rate Zone : ** 120 170
- Predicted Maximum HR: 200
Your Actual Values
- Target HR
* This chart is based on the formula: 220 – your age = predicted maximum heart rate.
High Blood Pressure Vs High Heart Rate
Some individuals confuse high blood pressure with a high heart rate. Blood pressure is the measurement of the force of the blood against the walls of arteries, while pulse rate is the number of times your heart beats per minute.
There is no direct connection in between the two, and high blood pressure does not always lead to a high pulse rate, and vice versa. Heart rate goes up during laborious activity, however a vigorous workout may just modestly enhance high blood pressure.
Things Your Resting Heart Rate Can Tell You
Youre Not Active EnoughA normal resting heart rate for the average adult is 60 to 100 beats per minute or 40 to 60 bpm for highly conditioned athletes.If youre sedentary most of the day, your RHR likely approaches or exceeds the top end of this range. This may be ;because your heart is less efficient. The good news? By regularly engaging in moderate to vigorous aerobic activities , you will help your heart ;become more efficient at pumping blood, plus you might shed a few pounds, all of which will lower your resting heart rate over time. Even modest reductions in resting heart rate can dramatically reduce your risk of cardiovascular disease and add years to your life!
Youre OvertrainingWhile pushing your body can lead to great gains, it can also be detrimental. If you notice an increase in your resting heart rate when youre going heavy on the training and light on the rest, your body may be telling you that you need to scale back. By giving it the proper rest it needs, your body can repair and adapt and you may bounce back ;stronger than ever.
Youre Sleep DeprivedAlways exhausted? Chronic sleep deprivationwhich can lead to fatigue, a lower metabolism, and extra snackingcan also raise your resting heart rate. ;Aim for at least 7 hours of sleep each night.
Recommended Reading: What Is A Good Heart Rate For Exercise
What Is A Normal Resting Heart Rate For Women
The average adults heart rate ranges between 60 and 100 bpm. For those of you that exercise it is important to note what is a good resting heart rate as we age to ensure the heart is healthy during physical activity. There is a target heart rate which helps to show a healthy range of how fast the heart should be beating when exercising. This will show if you are doing too much or too little.
Here is a breakdown of the target heart rate zone for a range of ages:
- 20 years old target HR zone 50 to 85% = 100 to 170 bpm / maximum HR 100% = 200 bpm
- 30 years old target HR zone 50 to 85% = 95 to 162 bpm / maximum HR 100% = 190 bpm
- 35 years old target HR zone 50 to 85% = 93 to 157 bpm / maximum HR 100% = 185 bpm
- 40 years old target HR zone 50 to 85% = 90 to 153 bpm / maximum HR 100% = 180 bpm
- 45 years old target HR zone 50 to 85% = 88 to 149 bpm / maximum HR 100% = 175 bpm
- 50 years old target HR zone 50 to 85% = 85 to 145 bpm / maximum HR 100% = 170 bpm
- 55 years old target HR zone 50 to 85% = 83 to 140 bpm / maximum HR 100% = 165 bpm
- 60 years old target HR zone 50 to 85% = 80 to 136 bpm / maximum HR 100% = 160 bpm
- 65 years old target HR zone 50 to 85% = 78 to 132 bpm / maximum HR 100% = 155 bpm
- 70 years old target HR zone 50 to 85% = 75 to 128 bpm / maximum HR 100% = 150 bpm
Resting Heart Rate: A Potential Health Issue Indicator
A resting heart rate is one of the most important numbers you should know, as it can be used to track your fitness level and target your workouts. A resting heart rate can even alert you to potential health-related conditions. The following are some of the things your resting heart rate can tell you:
Youre not active enough: If your heart rate exceeds that of the average adult this may mean that your heart is less efficient at pumping blood.
Youre overtraining: Keeping an eye on your heart rate during exercise regimens can be a good measure of when you should start to scale it back a bit. Working out too hard, and thus at high heart rates, can mean you are working out more than is required.
Youre too stressed: Mental and emotional stress can wreak havoc on your resting heart rate, making it creep up over time. If stress remains constant for long periods of time, it can lead to a higher risk of heart attacks, strokes, and much more.
Youre sleep deprived: Not getting enough sleep can lead to fatigue, a lower metabolism, and excessive snacking and calorie intake. Not getting enough sleep can also lead to increases in resting heart rate.
Youre dehydrated: Having a dry mouth, noticing your urine is more yellow than normal, and even a slightly higher resting heart rate may indicate you are dehydrated. Drinking more water, especially during hot days of the year, will help remedy this.
Don’t Miss: What Branch Of Medicine Deals With Heart Disease
How Do I Determine Heart Rate
Take your pulse on the inside of your wrist on the thumb side or on the side of your neck next to your larynx .
Ways To Monitor Your Heart Rhythm
The method you use to monitor your own heart rhythm will depend on how often you have symptoms and how comfortable you are using medical tools or devices.
Some methods, like the classic two-finger pulse test and the stethoscope, are traditional. But today more innovative methods are available, like smartphone apps that can accurately monitor your heart rhythm no matter where you are. These may help diagnose paroxysmal atrial fibrillation even if episodes are infrequent.
1. Pulse Check
To check your pulse, place the second and third fingers of your right hand on the edge of your left wrist. Slide your fingers to the center of your wrist until you find your pulse.
While taking your pulse, its important to remember that youre checking your heart rhythm, not your heart rate.
Rather than counting the beats, check for a steady, regular rhythm, Calkins advises. Not all people find it easy to check their pulse, Calkins cautions, perhaps because of anxiousness.
Your doctor may use a stethoscope to monitor your heart rhythm, and this is something you can also do at home, Calkins says. Patients can buy a $20 stethoscope and listen to their heart to see if its beating nice and regularly, or if its jumping around, he says. But for some people, using a stethoscope may be difficult, triggering the same sort of anxiety thats associated with a pulse check.
3. Holter Monitor
You May Like: Does Acid Reflux Cause Heart Palpitations
Maximum And Target Heart Rate
There is no definitive medical advice on when a resting heart rate is too high, but most medical experts agree that a consistent heart rate in the upper levels can put too much stress on the heart and other organs. If a person has a high heart rate at rest and is experiencing other symptoms, doctors may examine his or her heart function, Bauman said.
Knowing your heart rate during workout sessions can help know whether you are doing too much or not enough, the AHA says. When people exercise in their “target heart zone,” they gain the most benefits and improve their heart’s health. When your heart rate is in the target zone you know “you are pushing the muscle to get stronger,” Bauman said.
A person’s target heart rate zone is between 50 percent and 85 percent of his or her maximum heart rate,;according to the AHA.;
Most commonly, maximum heart rate is calculated by subtracting your age from 220. For a 30-year-old person, for example: 220 30 = 190.
The target zone for a 30-year-old person would be between 50 and 85 percent of his or her maximum heart rate:
- 50 percent: 190 x 0.50 = 95 bpm
- 85 percent: 190 x 0.85 = 162 bpm
For a 60-year-old person, the target zone would be between 80 and 136 bpm.
You can either manually calculate your heart rate during exercise or use heart rate monitors that wrap around the chest, or are included in sports watches.
However, that’s not to say that exercising without getting the heart rate up to the target zone has no benefit, Bauman said.;
Average Sleeping Heart Rate By Age: Why It Matters
August 10, 2020//;;by;Terry Cralle//;;
Your heart rate is one of the bodys most essential biomarkers, and can often be a key indicator of your health levels. Coincidentally, it can also be one of the easiest to measure.
So, should you measure your heart rate and begin parading your relatively normal scores as a testament to your bill of health? The reality surrounding your heart rate and what it implies is significantly more nuanced than that.
First off, when the importance of heart rate of overall well being comes up in conversation, the discussion often centers around improving your maximum heart rate .
Your maximum heart rate indicates how fast your heart is beating when you face your highest levels of stress or exertion. This marker is one of the critical determinants of how much oxygen you can consume when your body is at the highest needyour aerobic capacity. Several studies show a strong relationship between higher aerobic capacity levels and a reduced risk of cardiovascular diseases like heart attacks. So, the focus on the maximum heart rate is not unwarranted.
However, your heart rate when youre sleeping or at rest can be equally as important.
Recommended Reading: Can This 10 Second Trick Prevent Your Heart Attack
When Should I Worry About My Heart Rate
Before you become worried over your heart rate, it is important to know the things that can increase or decrease your heart rate.;
Your heart rate might be increased
- Soon after you consume coffee or smoke
- Whenever you feel scared, anxious, or stressed out
- If the climate is hot and humid
- If you are obese
- If you are on certain medicines like decongestants
- If you indulge in binge drinking frequently
Health conditions that may increase your heart rate and could be improved upon by treatment;
Some conditions like supraventricular tachycardia may cause a sudden increase in your heart rate at rest. This is a medical emergency and needs immediate medical attention. This condition may lead to sudden death.
Consuming heavy amounts of alcohol frequently can lead to a fast and irregular heart rate . This again is a medical emergency.
A persistent high heart rate can also mean that the heart muscle is weakened, which forces it to pump harder to deliver the same amount of blood.;
You may have a lower resting heart rate due to
- Exercising regularly
- Low levels of thyroid hormones in the body
You should also be concerned about your heart rate if you notice your heart beating on an irregular rhythm frequently. This can be a serious condition known as arrhythmia for which you should see your doctor right away.
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.
Also Check: How Does Exercise Affect Heart Rate
What Is Target Heart Rate
- You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate is 60 to 80% of your maximum heart rate. In some cases, your health care provider may decrease your target heart rate zone to begin with 50% .
- In some cases, High Intensity Interval Training may be beneficial. This should be discussed with a healthcare professional before beginning. With HIIT exercise, heart rates zones may exceed 85%.
- Always check with your healthcare provider before starting an exercise program. Your provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.
- When beginning an exercise program, you may need to gradually build up to a level that’s within your target heart rate zone, especially if you haven’t exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don’t try to over-do it!
- To find out if you are exercising in your target zone , stop exercising and check your 10-second pulse. If your pulse is below your target zone , increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.
Normal Resting Heart Rate
The heart rate measures how many times the heart beats in 60 seconds.
It is important to identify whether your heart rate sits within the normal range. If disease or injury weakens the heart, the organs will not receive enough blood to function normally.
The United States National Institutes of Health have published a list of normal resting heart rates.
The heart rate gets progressively slower as a person moves through childhood toward adolescence.
The normal resting heart rate for adults over the age of 10 years, including older adults, is between 60 and 100 beats per minute .
Highly trained athletes may have a resting heart rate below 60 bpm, sometimes reaching 40 bpm.
The following is a table of normal resting heart rates at different ages according to the NIH:
|Over 10 years||60 to 100|
The resting heart rate can vary within this normal range. It will increase in response to a variety of changes, including exercise, body temperature, emotional triggers, and body position, such as for a short while after standing up quickly.
Blood Pressure Vs Heart Rate
Some people confuse high blood pressure with a high heart rate. Blood pressure is the measurement of the force of the blood against the walls of arteries, while pulse rate is the number of times your heart beats per minute.;
There is no direct correlation between the two, and high blood pressure, or hypertension, does not necessarily result in a high pulse rate, and vice versa. Heart rate goes up during strenuous activity, but a vigorous workout may only modestly increase blood pressure.
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.
Also Check: Who Invented Open Heart Surgery
Things Your Resting Heart Rate Can Tell You About Your Health
Your resting heart rate is a number you may not think about very often. But what if I told you its one of the most important numbers you should know. Not only can your resting heart rate be used to track your fitness level and target your workouts, but it can also alert you to a variety of potential health issues. So get to know your resting heart rateand whats normal for youthrough the Fitbit app and then learn how it can help inform your health.