When working out what is a good heart rate

In some circumstances, a lower resting heart rate is one measure of fitness. For top athletes, for example, it can be as low as 40 bpm. This is because their muscles are in better condition, and because their hearts do not need to work as hard to pump blood around the body. Review studies have linked a low resting heart rate with longer life and fewer physical health issues. 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. A person can multiply their age by 0. For a person who is 20, for example, the equation would be: minus 20 x 0. This means that the target heart rate for a year-old is approximately 97— bpm.

Using this formula, the target heart rate for a year-old is approximately 95— bpm. 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. A review study found that people can improve their heart health and lower their resting heart rate by exercising regularly.

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.

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. For example, if your maximum heart rate is bpm, your target-training zone would be between 90 and bpm. Use a heart rate monitor to keep track during exercise. Going higher than your calculated maximum heart rate for long periods of time could be dangerous for your health.

Always stop exercising if you feel lightheaded, dizzy, or ill. Athletes often have a lower resting heart rate than others.

If you exercise frequently and are reasonably fit, your heart rate may be lower than other people. A low heart rate means your heart needs fewer beats to deliver the same amount of blood throughout your body. Always seek medical care if you experience dizziness, chest pain, or fainting.

Also see a doctor if you suspect your low heart rate is accompanied by other symptoms like fatigue or dizziness. They can assess your heart to confirm you can continue exercising.

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See the 10…. Using your own momentum to propel you forward, manual treadmills offer an effective way to break a sweat. If you feel you're in tune with your body and your exertion level, you'll likely do fine without a monitor. Here are some clues to help you judge your exercise intensity. Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:. Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:.

Beware of pushing yourself too hard too often. If you are short of breath, are in pain or can't work out as long as you'd planned, your exercise intensity is probably higher than your fitness level allows.

Back off a bit and build intensity gradually. And that means we're working hard enough that our heart is getting beneficial activity and beneficial exercise.

Ed Laskowski, co-director of Mayo Clinic Sports Medicine, says you should get about 30 minutes of moderate activity at least five days a week. That should get your heart rate up to the target range, and studies show that the level of exertion we feel correlates quite well with our heart rate.

We're training our heart muscle to work more efficiently, and … actually strengthening it. So if we … don't do that — if we're doing something too light — we won't get as much of the beneficial effect. Another way to gauge your exercise intensity is to see how hard your heart is beating during physical activity.

To use this method, you first have to figure out your maximum heart rate — the upper limit of what your cardiovascular system can handle during physical activity.

You can calculate your maximum heart rate by subtracting your age from For example, if you're 45 years old, subtract 45 from to get a maximum heart rate of This is the average maximum number of times your heart should beat per minute during exercise. Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked. If you're not fit or you're just beginning an exercise program, aim for the lower end of your target heart rate zone.

Then, gradually build up the intensity. If you're healthy and want to exercise at a vigorous intensity, opt for the higher end of the zone.

Use an online calculator to determine your desired target heart rate zone. Or, here's a simple way to do the math yourself. For example, say your age is 45 and you want to figure out your target heart rate zone for vigorous exercise using the HRR method. Follow these steps:. So how do you know if you're in your target heart rate zone?

You can use an activity tracker to check your heart rate regularly while you exercise. Here's an example: You stop exercising and take your pulse for 15 seconds, getting 37 beats. Multiply 37 by 4, to get If you're 45 years old, this puts you in the target heart rate zone for vigorous exercise, since the target zone for that age is between If you're under or over your target heart rate zone, adjust your exercise intensity.

It's important to note that maximum heart rate is only a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more specific range, consider discussing your target heart rate zone with an exercise physiologist or a personal trainer.

Generally only elite athletes are concerned about this level of precision. They may also use slightly different calculations that take into account sex differences in target heart rate zones.

These differences are so small that most casual athletes don't need separate calculations for men and women. Also note that several types of medications, including some medications to lower blood pressure, can lower your maximum heart rate, and then lower your target heart rate zone.

Ask your doctor if you need to use a lower target heart rate zone because of any of your medications or medical conditions.

Interestingly, research shows that interval training, which includes short bouts around 15 to 60 seconds of higher intensity exercise alternated with longer, less strenuous exercise throughout your workout, is well tolerated. It's even safe for those with heart disease and type 2 diabetes.

This type of training is also very effective at increasing your cardiovascular fitness and promoting weight loss. You'll get the most from your workouts if you're exercising at the proper exercise intensity for your health and fitness goals. If you're not feeling any exertion or your heart rate is too low, pick up the pace.

If you're worried that you're pushing yourself too hard or your heart rate is too high, back off a bit. Before starting a vigorous exercise program, you may want to talk with your doctor.