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What Is My Target Heart Rate

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What Is Your Heart Rate

What is my target heart rate?

Your heart rate, or pulse, is the number of times your heart beats in 1 minute. Heart rates vary from person to person. Itâs lower when youâre at rest and higher when you exercise.

Knowing how to find your pulse can help you figure out your best exercise program. If youâre taking heart medications, recording your pulse daily and reporting the results to your doctor can help them learn whether your treatment is working.

Blood pressure vs. heart rate

Your heart rate is separate from your blood pressure. Thatâs the force of your blood against the walls of your blood vessels.

A faster pulse doesnât necessarily mean higher blood pressure. When your heart speeds up, like when you exercise, your blood vessels should expand to let more blood pass through.

How To Find Your Target Heart Rate

First, it helps to know your resting heart rate, Martin says. Find your pulse . Then count the number of beats in a minutethats your resting heart rate. The average resting heart rate is between 60 and 100, he says. The more fit you are, the lower your resting heart rate; for very fit people, its in the range of 40 to 50 beats per minute.

Target heart rate is generally expressed as a percentage of your maximum safe heart rate. The maximum rate is based on your age, as subtracted from 220. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute. At a 50 percent exertion level, your target would be 50 percent of that maximum, or 85 beats per minute. At an 85 percent level of exertion, your target would be 145 beats per minute. Therefore, the target heart rate that a 50-year-old would want to aim for during exercise is 85 to 145 beats per minute.

But theres an easier way to figure it out if you want to skip the math: Wear a fitness tracking device, or exercise on a treadmill or other machine that calculates target heart rate for you, Blaha suggests.

Maximum Heart Rate And Beta Blockers

Our HRmax Calculator asks you to check a box if you use beta blockers. The reason for that is that heart patients and others on beta blockers will have a reduced maximum heart rate.

Beta blockers bind to adrenaline receptors and block access for adrenaline molecules. Adrenaline causes the heart to pump both harder and faster. Hence,;beta blockers reduce the maximum heart rate. The magnitude of the reduction depends on the dosage, so we recommend that you test yourself to find an exact HRmax.

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Some Tips To Hit Target Heart Rate

In order to achieve your target heart rate, interval training in which short spurts of maximum effort activity are interspersed throughout longer and less strenuous periods of activity has been shown to keep your heart in this desirable range. Keep in mind that target heart rates differ based on each individual, and can be affected by certain medications.

Medications that can affect your heart rate include:

  • Asthma medications
  • Amphetamines or illegal drugs such as cocaine
  • Heart and blood pressure medication
  • Depression and anxiety medications
  • Thyroid medication

It is important to talk to your doctor if you are taking these drugs or any combinations of them. Because these medications can affect heart rate in their own way, your currently prescribed treatment regimen may have to be adjusted.

Target heart rates may vary based on factors such as age and personal fitness level, but understanding and calculating yours can help you get the most out of your workouts while protecting and even improving your health.

Related: Can you reverse heart disease?

Maximum Heart Rate Formula

Exercise Target Heart Rate: What You Should Know  Penn ...

206.9 –

This and MHR prediction equations are the subjects of ongoing;research;since they tend to underestimate;the MHR for older people. That means that if you are older, it may be more accurate to use the zones showed for those who are five to 10 years younger.

For a more customized heart rate percentage, you may wish to use the Karvonen formula which requires you to know your resting heart rate.

If you wear a fitness band or smartwatch that measures your resting heart rate automatically, that can be easily done. An advantage of using these devices to find your target heart rate is that they can be easily updated by the manufacturer to match the current research-backed zones.;

If you want to find your beats per minute for any percentage of MHR, you can use an;online target heart rate calculator. It will also show you the range of heart rate you should be in to be in the entire moderate-to-vigorous intensity fitness zone.

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Why Is Target Heart Rate Important

Your heart is like a tachometer for your body. Metaphorically encircling this gauge are five heart rate zones, the low end of which reflects very light activity , explains Trevor Thieme, CSCS, director of fitness and nutrition content for Openfit.

At the highest RPMs you approach your maximum heart rate. The more work youre able to do at the upper reaches of this level, the more efficiently youre able to utilize your bodys cardiorespiratory and metabolic processes to perform activity.

Somewhere in the middle of all this is your target heart rate, which fluctuates depending on;your goal and your;level of fitness.

Using a target heart rate is usually the easiest and most accurate way to gauge intensity compared to other methods, because how much you sweat or;how hard you think youre working;are very subjective, says San Diego-based trainer;Matt Pippin, CSCS. However high or low, your heart rate is trackable and leaves nothing to debate.

Is Resting Heart Rate Different By Age

For most of us , between 60 and 100 beats per minute is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now thats chill!

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesnt have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.2

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How To Calculate Your Target Heart Rate

Written byDevon AndrePublished onFebruary 21, 2017

Your target heart rate is meant to be your goal when exercising in order to ensure that you are working out effectively while not overdoing it. Target heart rates vary based on personal fitness level and may be different for each individual. To find out how to calculate and reach your target heart rate, continue reading.

Know Your Target Heart Rates

What Is My TARGET Heart Rate (Formula)?! – What are Heart Rate Zones?

In order to calculate your target heart rate, you must first figure out your resting heart rate. Your resting heart rate is the number of beats per minute your heart completes while you are at rest. The best time to check this rate is in the morning after a restful sleep before you get out of bed. The average resting heart rate for individuals over the age of ten is approximately 60-100 beats per minute, as detailed by the National Institute of Health. In addition, the average target heart rate zones, as well as the average maximum heart rates, for those between the ages of 40 and 70 have been detailed in the chart below:

Age
150 beats per minute

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Old Max Heart Rate Formula

For the longest time the maximum heart rate was predicted from the age using the formula 220 – Age , so a 20 year old would have a max HR of 200 beats per minute. It is convenient and easy to calculate, but it is not very accurate, as shown by later studies. Unfortunately, as of early 2018 it is still used in a lot of calculators and cited in literature.

How To Calculate Target And Maximum Heart Rates

You can calculate your target and maximum heart rates using the formula below.

To determine your maximum heart rate, subtract your age from 220. Your target heart rate zone is determined based upon your maximum heart rate. You want to stay within 5075 percent of your maximum heart rate during exercise, depending upon your fitness level.

To find your target heart rate, multiply your maximum heart rate by 0.50. This will give you the low range number.

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Target Heart Rate Calculator Chart

Use this target heart rate calculator chart to determine your heart rate in four exercise intensity zones. Select your age to find an estimated maximum heart rate zone and the range of beats per minute in each zone: low intensity, moderate intensity, vigorous intensity, and the aerobic zone.

What Is Target Heart Rate

Your Pulse And Your Target Heart Rate

Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you exercise. A higher heart rate is a good thing that leads to greater fitness, says Johns Hopkins cardiologist;Michael Blaha, M.D., M.P.H.;During exercise, you can monitor heart rate and try to reach this target zone. Doctors also use target heart rate to interpret the results of a cardiac stress test.

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Fat Burning Heart Rate

You might have seen the “fat burning zone” written on treadmills, cycle ergometers, ellipses and other equipment. Have you ever wondered where does comes from? Well, we have the answer for you! The fat burning zone is simply the range of heart rates that is ideal for fat loss. It can be calculated as a 60-80% of your maximal heart rate.

If you want to find out more about other heart rate zones, check out the target heart rate calculator.

What Does This Tool Help You Learn

This tool will help you find your target heart rate based on your age, resting heart rate, and activity level. Your target heart rate can guide you to how hard you should exercise so you can get the most aerobic benefit from your workout.

Do not use this target heart rate measurement if you are taking medicine that affects your heart rate, such as beta-blockers, calcium channel blockers, or digoxin. Talk to your doctor before you start an exercise program.

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What Your Resting Heart Rate Says About You

If you want to know more about your cardiovascular health, weve got one big question for you: Do you know what your resting heart rate is?;

Your resting heart rate can tell you a lot about your cardiovascular health and while some of what it says may seem scary at first, dont worry! There are ways to improve your cardiovascular health. At Tri-City Medical Center, we see patients with high resting heart rates lower theirs to healthier levels all the time.

Heres a little background on just what your heart might be trying to tell you.

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How To Measure Resting Heart Rate

Target Heart Rate Formula

The best time to measure your resting heart rate is before you get out of bed in the morning. To measure it at the wrist, lightly press the index and middle fingers together on the opposite wrist, below the fat pad of the thumb. Count the number of beats in 15 seconds, and multiply by four. Thats your resting heart rate.

A study published in 2009 examined the relationship between resting heart rate and heart attacks and strokes in 129,135 postmenopausal women. The resting heart rate of subjects was measured by taking their pulse at the wrist after they had sat quietly for five minutes. Physical activity, depression and anxiety, alcohol and caffeine use, hypertension, smoking, diabetes, and other factors were assessed by questionnaires and rating scales.

During the nearly eight years of the study, 2,281 women suffered a heart attack or coronary death, and 1,877 had a stroke. Women with the highest resting heart rates were 26% more likely to have a heart attack or die from one than those with the lowest resting heart rates . This correlation held regardless of race or ethnicity and was independent of diabetes, hypertension, and unfavorable cholesterol levels. Resting heart rate was not related to the risk of stroke.

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Ways To Measure Your Heart Rate

If you’re now thinking about measuring your heart rate to see how effectively you’re burning fat, there are a number of ways in which you can do so, with many of them thanks to modern technology:

  • Use a heart-rate monitor. These gadgets are available in most sports shops, and they are usually attached to the body using a strap. They measure your heart rate while youre exercising, and many of them nowadays can be linked with a computer to view your results more comprehensively.
  • Use a smartwatch or FitBit-type device. The next generation of smartwatches are geared towards those who like to keep on top of their fitness many of them send notifications if youve not reached your step target for the day, or if they detect youve been sitting down for too long! FitBit-type trackers can also measure your heart rate and help you decipher whether youve hit the target rate yet.
  • Go old-school: check your wrist and neck periodically. Taking your pulse manually can help you pinpoint your heart rate – you only need to hold it for ten seconds to get an accurate idea of how fast your heart is beating, then multiply that value by six, eg If your heart rate is 15 beats per 10 seconds then your heart rate per minute is 90 beats per minutes
  • What Is A Good Maximum Heart Rate For My Age

    A lot of people want to know what represents a good maximum heart rate for their age. There are a number of factors that play into this, namely your fitness history.

    If youve been consistently training your cardiovascular system the right way for many years, age is just a number. Your maximum heart rate will continue to be higher than others your age, since youve been training it, Pippin adds.

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    Maintaining A Normal Heart Rate

    A healthy heartbeat is crucial for protecting cardiac health.

    While exercise is important for promoting a low and healthy heart rate, there are several other steps a person can take to protect their heart health, including:

    • Reducing stress: Stress can contribute to an increased heart rate and blood pressure. Ways to keep stress at bay include deep breathing, yoga, mindfulness training, and meditation.
    • Avoiding tobacco: Smoking leads to a higher heart rate, and quitting can reduce it to a normal level.
    • Losing weight: More body weight means that the heart has to work harder to provide all areas of the body with oxygen and nutrients.

    If You Slow Your Resting Heart Rate Can You Slow Down Aging

    Target Heart Rate Chart

    Having a lower resting heart rate is associated with having a longer lifespan.

    Athletes generally have a lower resting heart rate due to their physical fitness.

    One study found that the more physically fit you are, the lower the resting pulse. The same study found that even controlling for physical fitness, people with a higher resting heart rate had a shorter life expectancy compared to those with a lower resting heart rate.

    So a high resting heart rate is not just a marker of risk, but a risk factor for premature death. The difference between a risk marker and a risk factor is that if you can control the risk factor, you can control the risk.

    Why Is A High Resting Heart Rate Dangerous?

    If your heart is beating fast 24 hours a day, all that circulatory stress can damage; the elastic fibers supporting your arterial walls causing them to become stiff. Your arteries do not have enough time to relax between beats.

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    Use A Heart Rate Monitor

    Your second best option is to strap on a;heart rate monitor;and conduct your own exercise tolerance test: Go to a track, run 400 meters as fast as you can, and then jog 400 meters. Repeat two more times .

    Your peak heart rate during that third fast lap will be your current max heart rate, Thieme says, adding that a sternum strap is more accurate than a;wrist-based monitor. The farther the monitor is away from your heart, the less accurate it is.

    Does Heart Rate Increase Or Decrease With Age

    As you grow older, your resting heart rate does not change very much, though your heart cant beat as fast during physical activity or stress as it did when you were younger, according to the National Institute on Aging.

    • Body size
    • Body position

    If your resting heart rate changes drastically, talk to your doctor. A higher resting heart rate can be a sign of a heart problem, so if you are an adult with a resting heart rate of 80 to 100 BPM, you might be at risk.

    Keeping track of your heart rate can help you improve your overall health and adjust your exercise routine to stay healthy. Want to learn more about your heart? Visit the UPMC Heart and Vascular Institute online.

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