Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate. When you work out, are you doing too much or not enough? For most of us adults , between 60 and beats per minute bpm is normal. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. When it comes to resting heart rate, lower is better. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.
This table shows target heart rate zones for different ages. Your maximum heart rate is about minus your age. In the age category closest to yours, read across to find your target heart rates. Working out at maximum heart rate is not sustainable.
Instead, focus on consistency for best results. The intensity of cardiovascular exercise is often based on percentage of maximum heart rate. To calculate your maximum heart rate subtract your age from Some factors, such as medications you're taking and coronary conditions, can affect maximum heart rate, and you should talk to your doctor about your exercise program.
Working at your maximum heart rate can cause physical and mental problems. First, regularly exercising at this intensely strains the heart muscle and can weaken the heart rather than improve it as cardiovascular exercise should do. Second, continually working this hard stresses your body and can lead to muscle and joint injuries. Waiting for these injuries to heal will keep you from exercising and slow your weight loss progress.
Another problem is the mental toll of intense exercise. Pushing yourself to the max day after day is tough. Even if you avoid injury or heart problems, you may become frustrated with trying to keep up with a super-intense regimen. Once you get frustrated, you may give up on working out altogether and won't meet your weight loss goals.
Your workouts might last only 10 to 15 minutes. If your exercise goal is calorie burning, the length of your workouts will depend on your heart rate and calorie goals.
Using a heart rate monitor or information you get from an online calorie calculator can help you to stay in your target heart rate range long enough to burn a specific number of calories.
For example, a pound woman who wants to burn calories using a rowing machine will need to exercise for just under an hour at a moderate heart rate, or approximately 45 minutes at a vigorous heart rate, according to the Harvard School of Public Medicine.
If you are new to exercise, your goal should not be to exercise at a high heart rate to maximize calorie burn per minute, but rather to build cardio strength, stamina and muscular endurance, so that after two or three weeks, you will get in shape to perform longer, high-intensity workouts that burn maximum calories. For many years, health professionals recommended that men and women subtract their age from to get an approximation of their maximum heart rate.
Using this formula, you multiply maximum heart rate by your desired workout heart rate intensity to get your target heart rate. For example, if you are 30 years old, subtract 30 from to get , then multiply it by. You can use them, but just keep in mind that their readings tend to be inaccurate. Before you begin any exercise program, discuss it with your physician. It will lower your heart rate whether you are at rest or exercising, which means that your maximum heart rate and target heart rate zone will be significantly lower than charts will predict it to be.
Do not try to achieve chart predicted heart rates. More is not necessarily better. If your workout feels uncomfortably strenuous, regardless of your heart rate, slow down. Finish out your workout with a brief cool down. Gradually decelerate to an easy pace, until your breathing rate has slowed to near normal.
End with a few minutes of gentle stretching to keep muscles limber. Knowing your THR helps you navigate your workout safely and effectively. How to Calculate Your Target Heart Rate Your target heart rate THR zone is 70 to 85 percent of your maximum heart rate, which must be determined before you can zero in on your target range.
Here are the tests your health professional might use to help determine your unique number: Submaximal Exercise Test: You put on a heart rate monitor and begin exercising on your preferred cardio machine, like a treadmill, elliptical, or stationary bike.
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