What Is A Good Heart Rate For My Age
A good heart rate differs from individual to individual, and it depends upon your age and the kind of physical work you do.
Given below is the chart showing normal heart rates by age.
Heart Rate by Age Range
|Approximate Age Range
|15 years or older
However, a heart rate that is lower than 60 per minute does not necessarily mean that it is abnormal. If you are an athlete or someone who is engaged in moderate to vigorous physical activity, you may have your heart rate between 40 and 60 per minute.
What Is A Dangerously High Heart Rate During Exercise
A heart rate of 185 beats per minute during exercise is dangerous for you if you are exercising. If you want to become physically fit, you should aim for a heart rate range that corresponds to your target heart rate zone. Your maximum heart rate is calculated by dividing 60 to 80 percent by the number of calories you consume.
How To Take Your Pulse
Although you may be able to feel your blood pumping in a number of placesyour neck, the inside of your elbow, and even the top of your footyour wrist is probably the most convenient and reliable place to get a good pulse.
Press your index and middle fingers together on your wrist, below the fat pad of your thumb. Feel around lightly until you detect throbbing. If you press too hard you may suppress the pulse. You can probably get a pretty accurate reading by counting the number of beats in 15 seconds and multiplying that number by four.
The best time to get your resting heart rate is first thing in the morning, even before you get out of bed. To gauge your maximum heart rate, take your pulse immediately after exercising as vigorously as possible.
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When To Call Your Doctor
If youre on a beta blocker to decrease your heart rate or to control an abnormal rhythm , your doctor may ask you to monitor and log your heart rate. Keeping tabs on your heart rate can help your doctor determine whether to change the dosage or switch to a different medication.
If your pulse is very low or if you have frequent episodes of unexplained fast heart rates, especially if they cause you to feel weak or dizzy or faint, tell your doctor, who can decide if its an emergency. Your pulse is one tool to help get a picture of your health.
What You Can Do For Your Heart Rate
Additionally, you should visit your doctor regularly for physicals. Not only is it good practice, but it can also help with early detection of things like high cholesterol or blood pressure abnormalities.
If you already have heart disease, you should carefully monitor your condition and stick to your treatment plan. Take all medications as instructed by your doctor. Be sure to promptly report any new or worsening symptoms.
Some additional preventative health tips to help keep your heart healthy and happy include:
- Find ways to reduce stress. Examples of ways to do this can include things like yoga or meditation.
- Limit your caffeine intake when possible. Using too much caffeine can lead to increases in heart rate.
- Limit your intake of energy drinks for the same reason.
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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.
What Is Your Heart Rate While Walking
If you are walking on an even ground and slowly, your heart rate will not increase that much. However, if you are walking uphill, your heart rate will increase more.
Target Heart Rate When Walking
Then what should your target heart rate be?
- If you are just beginning with walking exercise, you should exercise in the so-called healthy heart zone which is about 50 to 60% of your maximum heart rate.
- However, as you continue to exercise you should increase your speed or hand weight to the so-called fat-burning zone which is about 60 to 70% of your maximum heart rate.
- Aerobic exercise has to do with increasing cardiovascular fitness. Your heart rate reaches about 70 to 80% of the maximum heart rate and it involves adding stairs or hills while you are walking.
A Recommended Walking Program
A walking program which consists of a warmup period, brisk walking and a cool down period, is beneficial for cardiovascular training. While warming up and cooling down, you should aim for a 60 to 70% of your maximum heart rate. However, during brisk walking, you should aim for 70 to 80% of your maximum heart rate. Increase brisk walking gradually by a couple of minutes every day until you reach about 30 minutes a day.
In the following chart, you can find out the maximum heart rate according to age and intensity level.
Other Factors Also Affect Your Heart Rate While Walking
Other factors that can affect your heart rate include:
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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.
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.
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Heart Rate Tips To Keep In Mind
- Start at your beginning. Before getting overly concerned about your heart rate, Martin says, its best to simply get moving. If you havent exercised much before, start where youre comfortable and gradually exert yourself more over time.
- Listen to your body. Your body provides other indicators of how hard its working that you need to consider along with heart rate. Pay attention to how hard youre breathing or sweating, and stop if you feel very uncomfortable, Martin says. Devices recording your heart rate have been known to malfunction, for exampleanother reason listening to your body is important.
- Remember that target heart rate is just a guide. Dont get overly fixated on numbers, Martin says. Ideally, they just push you to work a little harder.
What Factors Can Affect Heart
Several factors can affect HRV, including age, sex, sleep quality, stress, and lifestyle choices, such as nutrition and exercise.
Fitbit Charge 5, Fitbit Sense, and Fitbit Versa 3 notify you when we detect that your heart rate is outside of your high or low thresholds while you appear to be inactive for at least 10 minutes.
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How Do I Take My Heart Rate
There are a few places on your body where itâs easier to take your pulse:
- The insides of your wrists
- The insides of your elbows
- The sides of your neck
- The tops of your feet
Put the tips of your index and middle fingers on your skin. Press lightly until you feel the blood pulsing beneath your fingers. You may need to move your fingers around until you feel it.
Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate per minute
When To See A Doctor
A consistently low heart rate is called bradycardia. In healthy young adults or trained athletes, a low heart rate with no other symptoms is usually the sign of a very healthy heart muscle.
However, a low heart rate can be a sign of a serious underlying problem. If your heart rate is lower than 60 bpm and youre experiencing chest pain, call 911. If youre experiencing dizziness, weakness, fainting, or other concerning symptoms, call a doctor.
A consistently high heart rate is known as tachycardia. Its normal to have an elevated heart rate when youre exercising, stressed, anxious, sick, or have consumed caffeine.
Its not normal to have a heart rate over 100 bpm when youre resting, especially if youre also experiencing:
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Elevated Heart Rate Most Likely Caused By Medical Condition
May 6, 2011
What is sinus tachycardia? What causes it? How is it treated?
Sinus tachycardia is the term used to describe a faster-than-normal heartbeat a rate of more than 100 beats per minute versus the typical normal of 60 to 70 beats per minute. Well over 99 percent of the time, sinus tachycardia is perfectly normal. The increased heart rate doesn’t harm the heart and doesn’t require medical treatment.
The term sinus tachycardia has nothing to do with sinuses around the nose and cheeks. Rather, it comes from the sinus node, a thumbnail-sized structure in the upper right chamber of the heart. This structure controls the heart rate and is called the heart’s natural pacemaker.
The sinus node signals the heart to speed up during exercise or in situations that are stressful, frightening or exciting. For example, a 10- to 15-minute brisk walk typically elevates the heart rate to 110 to 120 beats per minute. Also, the sinus node increases the heart rate when the body is stressed because of illness. In all of these circumstances, the heart rate increase is a normal response.
Likewise, the sinus node signals the heart to slow down during rest or relaxation.
For some patients, the elevated heart rate is the only symptom. Some have a lifelong history of sinus tachycardia in the 110 beats per minute range, and they lead a normal, healthy life. And often the inappropriate sinus tachycardia will improve in time without treatment.
How Do I Change My Heart
To start, your thresholds are based on your age and typical resting heart rate. To adjust your thresholds:
As with all heart-rate tracking technology, accuracy is affected by personal physiology, device location on your arm, and type of movement.
For a more accurate heart-rate reading:
- Wear your Fitbit device on top of your wrist, and make sure the back of the device is in contact with your skin.
- When youre not exercising, wear your device a fingers width above your wrist bone.
During exercise, wear your device a bit tighter and higher for an improved fit. The band should be snug but not constricting . Many exercises such as bike riding or weight lifting cause you to bend your wrist frequently, which could interfere with the heart-rate signal if the watch is lower on your wrist.
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Lowering A Rapid Heart Rate
Heart rates can spike due to nervousness, stress, dehydration and overexertion. Sitting down, taking slow, deep breaths and rehydrating can help lower your heart rate in these instances.
In the long-term, maintaining a regular exercise schedule can help to lower and then maintain your resting heart rate over time. Smoking cigarettes raises the heart rate, in part due to nicotine’s effects on the circulatory systems blood vessels, so quitting smoking can also help lower one’s heart rate to a healthy range, according to Harvard Health.
To lower your heart rate in a healthy way after exercise, the AHA and Mayo Clinic recommend that you “cool down” by continuing to move for about 5 to 10 minutes, but at a slower pace and reduced intensity compared with the rest of your workout. For instance, Mayo suggests the following cool down activities:
- To cool down after a brisk walk, walk slowly for five to 10 minutes.
- To cool down after a run, walk briskly for five to 10 minutes.
- To cool down after swimming, swim laps leisurely for five to 10 minutes.
Cooling down after a workout helps gradually bring your heart rate down to pre-exercise levels, thus helping you avoid potential feelings of dizziness or nausea that can occur when the heart rate falls too rapidly. It’s unclear whether including a cool down in your workout helps to prevent muscle stiffness or soreness after exercise, but more research is needed in this area, according to the Mayo Clinic.
What Factors Can Affect Resting Heart Rate
Several factors can affect resting heart rate: stress, alcohol or caffeine intake, or fever usually raise resting heart rate, while regular exercise or meditation can lower it. Air temperature and certain medications can also affect resting heart rate.
Heart-rate zones, which are percentages of your maximum heart rate, can help you determine the intensity of your workout or activity.
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Blood Pressure Vs Heart Rate
Some people confuse high blood pressure with high heart rate. Blood pressure is a measurement of the force of the blood against the walls of arteries, while heart rate is the number of times your heart beats per minute. You can measure your heart rate by taking your pulse, which reflects how often the arteries expand and contract in response to the heart beating, according to MedicalNewsToday heart rate and pulse rate are equal to each other, so the terms are often used interchangeably.
There is no direct correlation between blood pressure and heart rate, so having high blood pressure, or hypertension, does not necessarily result in having a high pulse rate, and vice versa. Heart rate goes up during strenuous activity, but a vigorous workout may only modestly increase blood pressure.
Track Your Heart Rate
Keeping track of your heart rate can give you insight into your fitness level, heart health and emotional health, Dr. Sinha says. Many people are walking around with a resting heart rate that is too high, due to factors such as too much caffeine, dehydration, inactivity and persistent stress. Those extra heart beats over time can be taking years off your life.
Dr. Sinha recommends tracking your heart rate as well as keeping a journal of which activities are causing higher heart rates. Then use that information to make changes, set priorities and move toward a healthier life. If daily stress is raising your resting heart rate, for example, think twice about taking on that extra project at work or school. Consider adding a morning walk or a 10-minute breathing session at lunch.
A final reminder from Dr. Sinha: Get your doctors OK before exercising hard if you have a heart condition or other disorder where exercising may be unsafe. Also keep in mind that certain medications can affect your heart rate, making it a less reliable measurement.
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What Should Your Heart Rate Be
Heart rate norms are based primarily on age rather than gender, although men tend to have slightly lower heart rates than women.
The ideal resting heart rate for adults is 60 to 100 bpm. Very fit individuals such as athletes may have resting heart rates below 60 bpm.
Target heart rates can be used to maximize the efficiency of your workouts, as well as to keep you safe. Typically, exercising at 60 to 85 percent of your maximum heart rate is most beneficial.
To calculate your estimated maximum heart rate, you can use the equation of subtracting your age from 220. For example, if youre 45, then your approximate maximum heart rate is 175 bpm .
You can then use your maximum heart rate to determine what your target heart rate is while exercising.
The chart below shows estimated maximum and target heart rates for various age groups: