Do You Know Your Target Heart Rate During Exercise?

 

 

When you work out, are you doing too much or not enough?

 

Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate. Your resting heart rate is the number of times your heart beats per minute while it’s at rest. You can check it in the morning after you’ve had a good night’s sleep and before you get out of bed.

 

According to the National Institute of Health, the average resting heart rate:

  • for children 10 years and older, and adults (including seniors) is 60 – 100 beats per minute
  • for well-trained athletes is 40 – 60 beats per minute.

 

The figures are averages, so use them as general guidelines.

AgeTarget HR Zone 50-85%Average Maximum Heart Rate, 100%
20 years100-170 beats per minute200 beats per minute
30 years95-162 beats per minute190 beats per minute
35 years93-157 beats per minute185 beats per minute
40 years90-153 beats per minute180 beats per minute
45 years88-149 beats per minute175 beats per minute
50 years85-145 beats per minute170 beats per minute
55 years83-140 beats per minute165 beats per minute
60 years80-136 beats per minute160 beats per minute
65 years78-132 beats per minute155 beats per minute
70 years75-128 beats per minute150 beats per minute

 

Important Note: A few high blood pressure medication lower the maximum heart rate and thus the target zone rate. If you’re taking such medicine, call your physician to find out if you need to use a lower target heart rate.

 

Source :American Heart Association

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