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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Can My Heart Rate Be Too High Or Too Low
Stay safe while exercising, and know when you need to rest.
Getting your heart rate into the right range can take time, especially if you do little aerobic exercise to begin with. A lot of people, when they first start working out, see their heart rate skyrocket because is working hard, Dr. Shepherd says. What youll find in time when you continue to exercise and have some consistency, is that your resting heart rate and your target heart rate will be in the it should be. If the number you’re seeing doesn’t jive with the effort you’re feeling, your best bet is to listen to your body and simply learn from the numbers as you settle into your new routine.
Once you find your base, if you still see that your exertion pulse is higher than you think it should be, you could be expending more energy than you should for that workout, or you may need to recalibrate your maximum heart rate to a lower value . If youre overexerting yourself for prolonged periods, keeping your heart rate up in your upper zones, there is such a thing as getting your heart rate too high, Smith says. The highest zones are meant to be hit in short bursts, not for prolonged periods, as that can lead to health issues like fatigue, burnout, and cardiovascular issues.
What Is 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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Increased Intensity Equals Increased Heart Rate
One of the first things you’ll notice upon starting a cardiovascular exercise, such as running, swimming or jumping rope, is an increase in your heart rate. Your heart must beat faster during exercise so it can supply your body with oxygen to sustain the activity. Its increased rate strengthens the heart itself, but you must take care to avoid raising your heart rate to an unhealthy level. To do so, you must understand your maximum heart rate and target heart rate.
What Is Resting Heart Rate
Resting heart rate is an indicator of cardiovascular health.
Your resting heart rate is the number of times your heart beats per minute when your body is most relaxed, either when sitting still or lying down. Its typically between 60 BPM and 100 BPM, but its common for athletes or avid exercisers to see resting rates as low as 40 BPM. On average, men will have lower resting heart rates than women because their hearts are larger, which means they dont have to work as quickly to pump the necessary amount of blood. A lower resting heart rate is a sign of good cardiovascular health because it means your heart doesnt have to work as hard to pump blood throughout the body.
The more conditioned the heart muscle actually is, the less it has to work at its resting state, says Jessica Shepherd, MD and chief medical officer at Verywell Health. In turn, that means if you increase the aerobic exercise you do, the lower your resting heart rate can become .
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What Should My Heart Rate Be During Exercise
Are you not pushing yourself enough, or pushing yourself too hard when you exercise? If you are looking to get more involved in a cardio exercise routine, knowing your maximum heart rate is a key tool in deciding how vigorous your exercises should be. It will also help you to track how effective your workouts are!
Moderate exercises are a great way to improve your fitness level and heart health, especially if you have underlying conditions that make fitness a challenging task for you. If you are engaging in moderate cardio, your breathing should be faster paced than normal, but not uncomfortable. You should not be sweating intensely during exercises like these. For example, this type of exercise can be compared to a briskly paced walk. Other examples of moderate paced exercises include: water aerobics, slow biking, and leisurely swimming.
A vigorous exercise is a lot more intense than a moderate one. You will notice that during these exercises, you are more out of breath, talking in full sentences will be more difficult, and you will most likely be sweating more. Vigorous exercises can be as simple as speeding up a normal paced walk into a brisk walk, faster paced jogging, or even hopping on a low impact elliptical machine.
Lets look at what your target heart rate should be for both of these categories:
Maximum Heart rate = 220
Exercise Makes Your Heart More Efficient
Typical resting heart rate can vary quite substantially between people and even within an individual. Around 60-80 beats per minute for adults is common.
Improving your aerobic fitness reduces your resting heart rate, as the heart becomes more efficient with each beat. An athletes resting heart rate, for instance, is typically around 40 BPM.
In fact, evidence suggests that long-term exercise training increases the size of the heart, specifically the left ventricle, a phenomenon known as Athletes Heart. A bigger heart means more blood can be pumped with each beat, and fewer beats per minute are required to maintain blood flow around the body. This is a beneficial physiological adaptation allowing athletes to exercise at higher intensities for longer.
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Other Ways To Calculate Maximum Heart Rate
The best and most accurate way for a person to calculate their individual maximum running heart rate is by wearing a chest monitor while doing a treadmill test.
Although many people use the target zones listed above, some prefer to use different calculations that might be more accurate. These include Tanakas formula , which may be better for males, and Gulatis formula, which may be better for females.
Tanakas and Gulatis formulas allow a person to calculate their maximum heart rate. They should then train within 5085% of this maximum.
After: Refuel Your Tank
After your workout, Ms. Platt recommends refueling with:
- Fluids. Drink water, of course. Blend your water with 100% juice such as orange juice which provides fluids, carbohydrates.
- Carbohydrates. You burn a lot of carbohydrates the main fuel for your muscles when you exercise. In the 20-60 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.
- Protein. Eat things with protein to help repair and grow your muscles.
Its important to realize that these are general guidelines. We have different digestive systems and a lot depends on what kind of workout youre doing, Platt said.So do what works best for you. Know that what you put in your body is as important as you what you do with your body . Both are crucial to keeping your engine performing at its best.
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Measuring Your Heart Rate
Watch any medical drama on TV and the first thing youll see the doctor do is measure the patients heart rate. Firstly because yes, it means theyre alive! Secondly, because our heart rate reveals so much about our general health and fitness. For example, a weak pulse or a racing heart rate can be a sign to a medical professional that something is not right.
So what exactly are they checking? By definition, your heart rate means the number of times your heart beats in a minute. The two most common ways to describe heart rate are:
- In beats per minute .
- As a percentage of your maximum heart rate .
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.
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The Downward Slope: Your Metabolism Working Overtime
The Downward Slope is a sign that your metabolism is working overtime. Did you have a late meal, a late workout, or a glass of wine before bed? If your RHR starts high and reaches its lowest point right before you wake up, you may start the day feeling groggy.
If you regularly see this downward slope, it may be wise to stop and reassess your evening routine. For example, if you normally work out late at night, exercising 12 hours earlier can result in positive changes.
Resting Heart Rate During The Night
Nightly average RHR varies widely between individuals. A normal heart rate can range anywhere from 40 to 100 beats per minute and still be considered average. It can also change from day to day, depending on your hydration level, elevation, physical activity, and body temperature. As with many of your bodys signals, its best to compare your RHR with your own baseline. Avoid comparisons to those around you.
When looking at your RHR curve, pay special attention to these three things:
- Your trend: Does your RHR go up, down, or stay level during the night?
- Your lowest point: When is your RHR lowest?
- Your end: Right before you wake up, does your RHR change?
With these questions in mind, here are three patterns you may recognize in the night-time heart rate curves you can see with Oura:
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What Heart Rate Is Too High
Generally, for adults, a heart rate of more than 100 beats per minute is considered as high.
Your heart rate usually rises when you walk fast, run, or do any strenuous physical activities.
Maximum heart rate and Target Heart Rate
Before doing any vigorous exercise, you should know your maximum heart rate and target heart rate, both of which vary by age.
Going beyond your maximum heart rate is not healthy for you. Your maximum heart rate depends on your age. This is how you can calculate it:
- Subtracting your age from the number 220 will give you your maximum heart rate. Suppose your age is 35 years, your maximum heart rate is 185 beats per minute. If your heart rate exceeds 185 beats per minute during exercise, it is dangerous for you.
- Your target heart rate zone is the range of heart rate that you should aim for if you want to become physically fit. It is calculated as 60 to 80 percent of your maximum heart rate.
- Your target heart rate helps you to know if you are exercising at the right intensity.
- It is always better to consult your doctor before starting any vigorous exercise. This is especially important if you have diabetes, heart disease, or you are a smoker. Your doctor might advise you to lower your target heart rate by 50 percent or more.
Given below are the table showing the target heart rate zone and maximum heart rate as per age.
When Is The Best Time Of Day To Work Out
Trying to find the best time for exercise? The truth is, its personal! Follow these tips to figure out what fitness routine works best for you.
Dawn, dusk or dead of night whens the best time to work out? Well, that depends on whens the best time for you, because the benefits of physical activity depend upon how consistent you are.
You might have heard that the best time to exercise is early in the morning to get your metabolism going or to avoid unexpected distractions during the day that could derail your workout. But if youre not a morning person, it may not work for you to try to get up at dawn to work out. The key is to do whats most likely to work for you consistently.
If your schedule isnt predictable, you may need to be flexible and have a plan for various times of day.
If you find that working out too late in the evening keeps you from falling asleep easily, shift your exercise session earlier in the day or try less intense, more mindful forms of movement.
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Should You Track Your Heart Rate During Workouts
When this metric can be usefuland when just getting your pulse pounding is enough.
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With fitness trackers and smartwatches keeping track of your pulse throughout the day, you may have gathered that heart rate could be a valuable health metric to keep tabs on. But what does it mean to train by heart rate? Whats BPM? And how does this all affect your health?
For some people, heart rate is just another data point to skim over. It can also be used to make your workouts more effective. We talked to experts to find out what you should know about heart rate and how it may help you achieve your fitness goals faster.
Aerobic Zone Heart Rate
Before we proceed to the discussion of the benefits of aerobic exercise, let us first figure out what an aerobic exercise zone means. The aerobic zone is the power or strength that your body uses to improve your aerobic metabolism system to convert fat and glycogen to energy. It crosses the division between low-intensity and high-intensity training. Generally speaking, you will be needing to move constantly and perform physical activity while incorporating your large muscle groups to lead your heart rate up to this intensity.
The benefit that you will acquire in reaching your maximum heart rate through aerobic exercise varies. The range of heart rate differs according to several factors such as age, physical condition, and gender. If you have a heart rate monitor device, it will be easier for you to determine the results of your aerobic exercise. However, you can easily compute this manually.
First of all, it is important to know your target heart rate. Once again this will vary on your age and level of exercise. Apart from knowing your heart rate, your resting heart rate matters as well, this will help you determine if your physical activity is effective if there are any changes in your heart rate. By doing this, you will able to adjust the intensity of your training and exercises. Equipment like treadmills have the option to adjust the intensity.
Calculating Heart Rate
220-your age= your maximum heart rate
Calculating Target Heart Rate Zone
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How To Calculate Your Aerobic Exercise Heart Rate
In doing any physical activity, it is important to know your heart rate in order to achieve the best results. Aerobic exercise heart rate is recommended to reach 85% of the maximum heart rate for 20 to 30 minutes. Offers from BestTreadmillAustralia.com.au will help you reach your fitness goals within the recommended heart rate in accordance with your exercise routine, age, workout intensity, and cardiovascular system.
What Is The Best Exercise For Heart Rate
While interval-style exercise training is a popular choice for people who are time-poor, the intermittent nature of the exercise means heart rate will fluctuate, providing not much more benefit than traditional steady-state exercise.
From a scientific perspective, athletes typically use heart-rate ranges to train at specific intensities during aerobic exercise, like cycling or long-distance running.
Exercising at certain intensities are known to elicit adaptive responses from the body, for example, exercising at or below the lactate threshold.
These intensities are called training zones and are expressed relative to HRmax. For instance, a light aerobic training session would be prescribed below 75% HRmax, while training at threshold will induce physiological change.
Overall, some exercise is better than no exercise for your cardiovascular health. Accumulating 150 minutes of exercise per week is the minimum requirement for health benefit. Exercising at your maximal heart rate is not necessary to achieve these benefits. Athletes can use training zones, relative to HRmax, to achieve optimal adaptation and enhance endurance performance.
This article is republished from The Conversation under a Creative Commons license.
This article has been updated since its original publish date.
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Signs You May Be Working Out Too Intensely
As you exercise, be aware of your bodys response. Signs you may be exercising too intensely include:
- dizziness or lightheadedness
- shortness of breath that makes conversation difficult
- exhaustion or unusual fatigue
- feeling as if your heart is suddenly racing or pounding
- any chest pain or pressure in your: