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Target Heart Rates Chart | American Heart Association

What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.

How do I get my heart rate in the target zone?

When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level.

What is a resting heart rate?

Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of java!

Is resting heart rate different by age?

For most of us (adults), between 60 and 100 beats per minute (bpm) is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.2

Know Your Numbers: Maximum and Target Heart Rate by Age

This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3

In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum.

The figures are averages, so use them as a general guide.

Volunteer Requirements
Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute (bpm) 200 bpm
30 years 95-162 bpm 190 bpm
35 years 93-157 bpm 185 bpm
40 years 90-153 bpm 180 bpm
45 years 88-149 bpm 175 bpm
50 years 85-145 bpm 170 bpm
55 years 83-140 bpm 165 bpm
60 years 80-136 bpm 160 bpm
65 years 78-132 bpm 155 bpm
70 years 75-128 bpm 150 bpm

How do I find my pulse or heart rate?

Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually:

  • Take your pulse on the inside of your wrist, on the thumb side.
  • Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
  • Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be.

What if my heart rate is too high or too low?

If your heart rate is too high, you’re straining. Slow your roll! If your heart rate is too low, and the intensity feels “light” to “moderate,” you may want to push yourself to exercise a little harder, especially if you’re trying to lose weight.

If you’re just starting out, aim for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. Woo hoo!

Sources: 

1All About Heart Rate (Pulse), American Heart Association website
2 Elevated resting heart rate, physical fitness and all-cause mortality, Epidemiology, 2013 http://heart.bmj.com/content/99/12/882.full?sid=90e3623c-1250-4b94-928c-0a8f95c5b36b
3 Target Heart Rate and Estimated Maximum Heart Rate, Centers for Disease Control website https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Food as Fuel Before, During and After Workouts

Your body is your vehicle, so you have to keep your engine running when you work out. That means fueling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times.

The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”

“You don’t have to adhere to a rigid schedule and there are no hard-fast rules,” said Riska Platt, M.S., R.D., a nutrition consultant for the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York. “But there are some things you should do before, during and after you work out.”

Here is what Ms. Platt recommends:

Before: Fuel Up!

Not fueling up before you work out is like “driving a car on empty,” said Platt, an American Heart Association volunteer. You also won’t have enough energy to maximize your workout and you limit your ability to burn calories. 

Ideally, fuel up two hours before you exercise by:

  • Hydrating with water.
  • Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
  • Avoiding saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles. 

If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.

“The key is to consume easily digested carbohydrates, so you don’t feel sluggish,” Platt said.

During: Make a Pit Stop.

Whether you’re 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 don’t need to eat during a workout that’s 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.

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.

It’s important to realize that these are general guidelines. We have different digestive systems and “a lot depends on what kind of workout you’re doing,” Platt said.

So do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.

Treat Your Feet Right | American Heart Association

From blisters to heel pain, uncomfortable foot and lower body conditions can keep you from being as active as you want to be. Learn more about some common causes and solutions for foot and lower body issues. Finding more comfort and ease may be just what you need to get moving.

Be sweet to your feet. They support you and keep you moving and grooving, whether on the job, for fun, or when you’re rocking your favorite activity or sport. Most Americans will log about 75,000 miles on their feet by age 50. And about half of us experience pain or other foot problems at least some of the time.1 Our feet deserve a little TLC! Start with the basics:

  • Know your feet. Check them daily, after you’ve been active or when you get home from work or school. Spot problems early and keep them from getting worse. Look for blisters, cuts, sores, swelling, and areas that are red, warm, tender, or rough. Check between your toes, too.
  • Keep it clean. Wash your feet with soap and water every day, and dry them thoroughly. You can use powder or cornstarch between your toes if needed. Apply lotion to dry or rough spots like heels. Protect blisters and open sores with a fresh bandage. Trim toenails weekly — straight across and not too short. Gently remove calluses and corns with a pumice stone or foot file. Wear clean socks, especially when you exercise or if you already have a foot problem.
  • Handle your issues. Most adults have experienced some type of foot issue. In one 2012 survey, the most frequently reported ailments included ankle sprain, blisters, calluses, cracked skin, foot fatigue, and fungal infection (athlete’s foot). Other common conditions include arch pain, bunions, corns, heel pain, ingrown toenails, other nail issues, plantar fasciitis, plantar warts, shin splints, swelling, and yes, even smelly feet!2 Ignoring a foot problem won’t make it go away, so if it doesn’t start to clear up after a few days, see a doctor. Some conditions and injuries can be serious and should be diagnosed and treated by a health professional.

An Ounce of Prevention

When you have discomfort or pain in your feet or lower body, you won’t have much motivation to get off the couch and get active. Happily, there are many ways to up your comfort factor and prevent some common sources of pain when exercising.

  • Take a stand: Alternate periods of sitting, standing, and moving throughout the day. If you’re on your feet a lot, put them up when you sit down to take a break. If you’re more sedentary, try a standing desk or walking breaks. Experts suggest standing or walking for at least two hours per eight-hour workday, or about 15 minutes out of every hour.3
  • Lighten up: Stay active and maintain a healthy weight. Being overweight can put extra stress on your feet, knees, and body.
  • No fungus among us: Wear flip flops or water shoes in public showers, locker rooms, restrooms, pools, and other wet areas.
  • Cross train: Vary your activities to avoid repetitive impact. Walk, bike, swim, run, dance, skate – with so many fun ways to move your body, you don’t have to limit yourself to just one.
  • Before and after: Warm up before working out, and cool down and stretch afterward. Make sure your routine includes stretching and strengthening exercises for feet, ankles, calves, and knees.
  • Insert here: Try orthotics or shoe inserts for additional support, pain relief, and comfort. They can help with some common issues like foot discomfort, lower back pain, plantar fasciitis and knee pain. Over-the-counter shoe inserts can include arch supports, insoles, heel liners or cups, and cushioning pads.1,4,5

If the Shoe Fits…

The right shoes can make being active a breeze, while the wrong shoes can wreak havoc on your feet. Here are some of the key considerations when buying shoes:

  • Get comfy: As much as possible, wear supportive, comfortable shoes that fit well. Save those killer heels for special occasions!
  • Get specific: If you participate in a certain sport or activity at least twice a week, get shoes designed for that activity and terrain or surface.
  • Get fitted: Have both feet measured each time you buy shoes, and size to the larger foot. Shop at the end of the day, when your foot tends to be the biggest. Try on shoes with your usual socks and insoles or orthotics. Don’t buy shoes that feel too tight, thinking they’ll stretch.

What’s that smell?

Nobody likes to talk about it, but let’s face it, foot odor happens. When your feet sweat, the moisture creates an environment for bacteria to grow. To help keep feet fresh so you can move more with confidence:

  • Choose shoes and insoles that are well-ventilated and cooling. Avoid synthetic materials that don’t let your feet breathe.
  • Wear clean, acrylic-blend athletic socks that wick moisture away from feet. Natural fibers can absorb and trap sweat, so they may not be the best choice for your workout.
  • Don’t wear the same shoes every day, and don’t leave them stuffed in a workout bag or buried under sweaty clothes. Allow them to dry out thoroughly between each wearing.
  • Practice good daily hygiene and nail care.
  • Don’t wait to take care of foot problems.

Healthy feet are happy feet, and they’ll keep you moving toward your activity goals!

Sources:

1American Podiatric Medical Association, Learn About Feet
2Institute for Preventive Foot Health, National Foot Health Assessment (2012) and Foot Care Essentials
3British Journal of Sports Medicine, The sedentary office: an expert statement on the growing case for change towards better health and productivity (2015)
4American Academy of Orthopaedic Surgeons, Foot & Ankle, Knee & Lower Leg
5American College of Foot and Ankle Surgeons, Foot Health Facts
National Institutes of Health, Diabetes and Foot Problems

 

Last reviewed 2017

The resting heart rate men in their 50’s don’t want to see on their smartwatch screen

These days, you’re probably not the only person in your friend group, office or family sporting a smartwatch on your wrist. These tech-y watches have broken into the mainstream and serve as, among other things, a fitness tracker — with many tracking the wearer’s heart rate.

This information provided by the smartwatch just got a little more crucial. A new study finds that people in their middle age — in their 50s, specifically — with a resting heart rate of 75 beats per minute have double the risk of dying young, no matter the cause. This rings especially true for men, the study discovered.

Published Monday in the journal Open Heart, researchers found — a random group of 798 men born in 1943 in Gothenburg, Sweden were studied — that an increased heart rate in 50-something men was linked to a higher risk of developing heart disease over the next 11 years, a news release on the study explains. 


RELATED READ: Fitness trackers are great, but what do those numbers actually mean?


It’s worth noting that a normal resting heart rate for an adult is 60 to 100 beats per minute (BPM), according to Medical News Today, and refers to a person’s heart rate when they are relaxed.  

This is something that most smartwatches are equipped to tell you, and either displayed on the watch or on its accompanying app. (If you don’t have a smartwatch, you can do figure out your heart rate the old-fashioned way – two fingers on the wrist to take your pulse, which Mayo Clinic outlines here). 

Researchers divided the group of men into four groups based off of their resting heart rate: 55 or fewer BPM; 56-65 BPM; 66-75 BPM; and more than 75 BPM. They followed each participant over the next 20 years, re-measuring their resting heart rate once every 10 years, according to the release.

During this period, 119 of the men died prior to turning 71, while 237 developed cardiovascular disease and 113 developed coronary heart disease. And, according to the release, the men who started out with a heart rate of higher than 55 BPM were more likely to to be unhealthy — putting them at higher risk of developing cardiovascular disease — than those who had a lower heart rate.

The key finding of the study was this: a resting heart rate of 75 BPM, or more, was found to double the risk of death from any cause, including cardiovascular disease and coronary heart disease. Further, the study’s release states that a stable heart rate in these men was found to put them at a 44 percent lowered risk of cardiovascular disease in their coming 11 years.

To break it down further, researchers add that every additional heart beat — above the normal resting rate for adults — was tied to a three-percent higher risk of death, one-percent risk of cardiovascular disease and two-percent risk of coronary heart disease.

While this was an observational study and, therefore, can’t establish cause, researchers said they believe the findings do have merit, adding that “monitoring changes in resting heart rate over time may be important for uncovering future cardiovascular disease risk.”

Pulse and Heart Rate: What’s Normal?

Overview

What is your pulse?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (more oxygen-rich blood is needed by the body when you exercise). Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse

  1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
  2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
  3. Use a watch with a second hand, or look at a clock with a second hand.
  4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute

What is a normal pulse?

Normal heart rates at rest:

  • Children (ages 6 – 15) 70 – 100 beats per minute
  • Adults (age 18 and over) 60 – 100 beats per minute

Test Details

Erik Van Iterson, PhD, MS, Director of Cardiac Rehabilition at Cleveland Clinic talks about heart rate and exercise.

What is maximum heart rate?

The maximum heart rate is the highest heart rate achieved during maximal exercise. One simple method to calculate your predicted maximum heart rate, uses this formula:

220 – your age = predicted maximum heart rate

Example: a 40-year-old’s predicted maximum heart rate is 180 beats/minute.

There are other formulas that take into account the variations in maximal heart rate with age and gender. If you are interested in learning more about these more accurate but slightly more complicated formulas please see these resources:

  • Gellish RL, Goslin BR, Olson RE, McDonald A, Russi GD, Moudgil VK. Longitudinal modeling of the relationship between age and maximal heart rate. Med Sci Sports Exerc. 2007 May;39(5):822-9. www.ncbi.nlm.nih.gov/pubmed/17468581
  • Gulati M, Shaw LJ, Thisted RA, Black HR, Bairey Merz CN, Arnsdorf MF. Heart rate response to exercise stress testing in asymptomatic women: the st. James women take heart project. Circulation. 2010 Jul 13;122(2):130-7. Epub 2010 Jun 28. www.ncbi.nlm.nih.gov/pubmed/20585008

Your actual maximum heart rate is most accurately determined by a medically supervised maximal graded exercise test.

Please note that some medications and medical conditions may affect your heart rate. If you are taking medications or have a medical condition (such as heart disease, high blood pressure or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected. If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.

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 (pulse) 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 (HIIT) 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 (between 60 and 80% of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone (see below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

What is your target zone?

Target Heart Rate Zones by Age *

  • Age: 20
    • Target Heart Rate (HR) Zone (60-85%): ** 120 – 170
    • Predicted Maximum HR: 200
  • Age: 25
    • Target Heart Rate (HR) Zone (60-85%): 117 – 166
    • Predicted Maximum HR: 195
  • Age: 30
    • Target Heart Rate (HR) Zone (60-85%): 114 – 162
    • Predicted Maximum HR: 190
  • Age: 35
    • Target Heart Rate (HR) Zone (60-85%): ** 111 – 157
    • Predicted Maximum HR: 185
  • Age: 40
    • Target Heart Rate (HR) Zone (60-85%): 108 – 153
    • Predicted Maximum HR: 180
  • Age: 45
    • Target Heart Rate (HR) Zone (60-85%): 105 – 149
    • Predicted Maximum HR: 175
  • Age: 50
    • Target Heart Rate (HR) Zone (60-85%): 102 – 145
    • Predicted Maximum HR: 170
  • Age: 55
    • Target Heart Rate (HR) Zone (60-85%): 99 – 140
    • Predicted Maximum HR: 165
  • Age: 60
    • Target Heart Rate (HR) Zone (60-85%): 96 – 136
    • Predicted Maximum HR: 160
  • Age: 65
    • Target Heart Rate (HR) Zone (60-85%): 93 – 132
    • Predicted Maximum HR: 155
  • Age: 70
    • Target Heart Rate (HR) Zone (60-85%): 90 – 123
    • Predicted Maximum HR: 150

Your Actual Values (Actual Values are determined from a graded exercise test)

* This chart is based on the formula: 220 – your age = predicted maximum heart rate.

Resources

For more information about exercise

Understanding Your Target Heart Rate

Nearly all exercise is good. But to be sure you’re getting the most from
your workout yet staying at a level that’s safe for you, you can monitor
how hard your heart is working.

Aiming for what’s called a “target heart rate” can help you do this, says Johns Hopkins cardiologist Seth Martin, M.D., M.P.H. Think of it as the “sweet spot” between not exercising hard enough and overexerting.

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.

How to Find Your Target Heart Rate

First, it helps to know your resting heart rate, Martin says. Find your pulse (inside your wrist, on the thumb side, is a good place). Then count the number of beats in a minute—that’s your resting heart rate. (Alternately, you can take your pulse for 30 seconds and double it.) 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, it’s in the range of 40 to 50 beats per minute.

Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) 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 there’s 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.

Heart Rate Tips to Keep in Mind

  • Start at your beginning. Before getting overly concerned about your heart rate, Martin says, it’s best to simply get moving. If you haven’t exercised much before, start where you’re comfortable (around 50 percent of maximum heart rate) and gradually exert yourself more over time.
  • Listen to your body. Your body provides other indicators of how hard it’s working that you need to consider along with heart rate. Pay attention to how hard you’re breathing or sweating, and stop if you feel very uncomfortable, Martin says. Devices recording your heart rate have been known to malfunction, for example—another reason listening to your body is important.
  • Remember that target heart rate is just a guide. “Don’t get overly fixated on numbers,” Martin says. Ideally, they just push you to work a little harder.

Target Heart Rate – Heart Health Center

Regular exercise is important to living a heart-healthy lifestyle, especially for people with heart disease. To do so effectively, you need to know how to calculate your target heart rate. Working out at your target heart rate protects you from overdoing it, but that’s just one of its many health benefits. It helps reduce the risk of depression and early death among heart disease patients, and it also helps improve blood pressure, blood sugar levels, blood oxygen, and your general quality of life.

“Heart rate is like a speedometer in a car; it really tells you how hard you are working,” explains physiologist Kerry J. Stewart, EdD, FAACVPR, FACSM, FSGC, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine in Baltimore, Maryland.

A few definitions are probably in order. Your heart rate is a measure of how many times your heart beats every minute. Your target heart rate (THR) is determination of the heart rate level that will provide the most effective and beneficial workout for aerobic and endurance activities. Using your THR to track changes in your heart rate during a workout will allow you to adjust your exercise to work harder or to slow down, as needed.

Calculating Your Target Heart Rate

Your heart rate changes depending on your activity level. At rest, for instance, a “normal” heart beats 60 to 100 times per minute. During aerobic exercise, generally speaking, your maximum target heart rate should be about 220 beat per minute minus your age. According to Dr. Stewart, however, the ideal target heart rate for a healthy adult is between 70 and 85 percent of the maximum. This would mean for a healthy 50-year-old man, his target heart rate should range between about 120 and 145 beats per minute (220 minus 50 times .70 and .85).

Many heart-disease patients, especially those recovering from a heart attack, will need to take a supervised stress test in their doctor’s office to help determine how hard their heart should work during exercise. They can then plan a fitness program around that information. In addition, “it would be helpful for most people with heart conditions to go to one or two sessions in a supervised cardiac rehab program so they can learn how fast to move,” Kelley advises.

Tips for Managing Your Target Heart Rate

Here a few pointers on keeping track of your heart rate as well as choosing and using a heart rate monitor effectively.

Check Your Pulse

The most low-tech method of monitoring heart rate is simply checking your pulse. Using the pointer and index fingers of one hand, find the pulse in your neck or wrist. Track the second hand on a watch and count your pulse for one minute.

Use a Heart Rate Monitor

A heart rate monitor is also a useful tool. They come in a variety of shapes, sizes, and price ranges. Stewart says most people can get a suitable one for under $100. Before you purchase one, think about what you will need your monitor to do. The most basic models, which look like sports watches, track heart rate and let you know when you are in your target range. More sophisticated versions can also track calories burned or distance traveled. The most advanced monitors can download results to your computer or include GPS systems.

The most reliable heart monitors, such as those used in Stewart’s cardiac rehabilitation facility, have chest straps with senso-transmitters that send information about how hard your heart is pumping to a wrist unit where you can easily see the results.

Consult Your Doctor

Stewart points out that some people with heart conditions should not rely solely on their heart rate numbers because some medications, such as beta blockers for blood pressure, or implantable devices, such as pacemakers, can interfere with the heart’s natural response. People who are unable to use heart rate monitors can use a scale of perceived exertion (how hard they are working out) from 6 (least amount of effort) to 20 (most effort), says Stewart.

“What we might tell a 50- or 60-year-old person who might have a pacemaker or [is] taking drugs that prevent their heart rate from increasing is that, rather than monitoring their heart rate, [they should] work hard enough so that on this scale they maintain a level of 12 to 13,” says Stewart, adding that research shows perception of exertion is a good substitute for heart rate.

Also, before you start any new exercise programs or make changes to your existing routine, it’s a good idea to check with your doctor first to make sure you’re not participating in activities that may place too much stress on your heart.

For the latest news and information on living a heart-healthy lifestyle, follow @HeartDiseases on Twitter from the editors of @EverydayHealth.

What is the pulse rate and what to do if yours does not correspond to it

From Latin, the word pulsus is translated as “blow”, “push”. The heart rate of is a measure of how many beats the heart beats in one minute. Another term is sometimes used – heart rate (HR).

Lifehacker found out everything about why you need to know your pulse and when its values ​​can warn of danger.

Why measure the pulse

Pulse is an important parameter that allows you to assess the state of the cardiovascular system and the body as a whole.It shows whether your heart is coping with fully providing internal organs and tissues with oxygen and nutrients.

If your heart beats calmly, unhurriedly, pumping blood in even strokes, then your body feels great. If the heart rate rises, this indicates that the organs do not have enough nutrition and respiration, and the heart has to strain to provide them with blood. This condition is called tachycardia . Too infrequent pulse, in turn, may be a sign that the heart is “tired” and cannot supply the body with the required amount of blood.In this case, they talk about bradycardia.

To assess which pulse is too fast and which is too slow, the concept of the norm has been established. But, before moving on to it, you need to learn how to measure your heart rate. The life hacker has already written about this.

What is the heart rate

The rate has a fairly wide range. This is due to the individual characteristics of each person, his age, weight, height, physical fitness.

Normal heart rate at rest is within the following ranges:

Age Beats per minute
Newborns (up to one month) 70-190
Children from months to a year 80-160
Children aged 1-2 years 80-130
Children aged 3-4 years 80-120
Children aged 5-6 years 75-115
Children aged 7-9 70-110
Everyone over 10 60-100
Well-trained athletes 40-60

If your heart rate is in the indicated range, everything is in order (with some nuances, but more about them below).But if the heart rate goes beyond the upper or lower limit, this is an alarming symptom.

Why the heart rate can be lower or higher than normal

By itself, a temporary decrease or increase in heart rate is normal. A healthy heart does not beat with the regularity of a clockwork. It speeds up and slows down to meet the body’s changing oxygen demand.

Both tachycardia (heartbeat faster than 100 beats per minute for an adult) and bradycardia (less often 60 beats) can be a completely natural physiological phenomenon. .For example, the heart rate rises during sports activities. On the other hand, in active people accustomed to physical activity, the heart rate at rest is often reduced – sometimes up to 40 beats per minute. This is due to the fact that the heart muscle in athletes is also developed, it does not have to strain to maintain a steady rhythm.

There are other factors that can speed up or slow down the heart rate:

  • Air temperature. As the temperature and humidity rise, the heart rate increases.But, as a rule, no more than 5-10 beats per minute.
  • Change of body position. When you lie, sit, or stand, your heart rate will be the same. But if you get up, your heart rate may increase slightly in the first 15–20 seconds. Most often, it returns to normal within a couple of minutes.
  • Anxiety or stress. Experiences force the heart to pump blood more actively, so the heart rate “on the nerves” increases.
  • Fever. As the body temperature rises, the heart also increases activity.
  • Bad habits. Excessive consumption of coffee and alcohol, love of cigarettes – all this speeds up the heart rate.
  • Side effects from certain medications. Medicines can change the pulse in one direction or the other.

If your heart rate is faster or slower for any of the above reasons, it is normal. Once you calm down, get rid of a fever, or, for example, cut back on coffee, your heart rate will return to normal.

Much more dangerous if none of the above factors are present, and your resting heart rate is regularly above or below normal.

What to do if your heart rate is lower or higher than normal

If you see such situations all the time, consult a physician.

This recommendation becomes mandatory if such heart rate surges are accompanied by weakness and dizziness.

These symptoms may be a sign of cardiovascular disorders or other medical conditions such as anemia, hyper- or hypothyroidism, rheumatism, lupus.

When to call an ambulance

Immediately dial 103 or 112 if your heart rate drops or rises above normal and this situation is accompanied by the following symptoms:

  • Difficulty breathing;
  • dizziness, weakness, lightheadedness;
  • chest pain that lasts longer than a few minutes.

Which heart rate is within the normal range is considered ideal, and which is dangerous

Despite the fact that the upper limit of the normal heart rate reaches 100 beats per minute, there are some nuances.

So, in one study of , which covered middle-aged men (50 years and older), it turned out the following.

Men whose resting heart rate reached 75 beats per minute or higher had twice the risk of premature death from any cause than their peers who had lower heart rate.

In middle-aged women (after menopause), the situation is similar. Those of them, whose heart rate exceeded 76 beats per minute at rest, had a 26% higher risk of having a heart attack than women with a heart rate of less than 62.

The established pattern allows us to draw some conclusions. In particular, the following: from a young age it makes sense to work so that by middle age the resting heart rate does not exceed 75–76 beats per minute. The best way is regular exercise, which will train not only your body, but also your heart.

We remind you: before starting your studies, consult a therapist. The doctor will find out if you have any contraindications, and will tell you which loads will be most effective in your particular case.

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What should be the pulse of a healthy person and how to measure it

With the development of technology and the rise in the average standard of living in the world, many people have begun to pay more attention to their health.Many gadgets from various manufacturers today are equipped with heart rate monitors that allow you to monitor the work of the heart, however, the rare owner of a smartwatch or fitness tracker knows the indicators of normal heart rate in certain conditions.

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Normal heart rate

It is well known that in the absence of problems with the cardiovascular system, the “motor” of an adult is reduced approximately 60-80 times per minute.In this case, the pulse rate first decreases and then increases throughout life. So, the pulse of a newborn is about 140 beats per minute, by the age of three it drops to 90, and in adolescence it is set at 60-70 beats / min. After 30 years, the heart rate begins to rise again by 5-10 beats / min for every 5-10 years, depending on the characteristics of the body and lifestyle.

A normal pulse is also slightly different by gender – a woman’s heart is on average smaller than a man’s and needs more contractions to ensure sufficient blood circulation in the vessels.

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Physical activity and sports

During active sports, the heart rate of a healthy person can increase to 150 and more beats / min, but if the frequency of contractions reaches 200 beats / min, you should pause and reduce the load in the future. At the same time, the trained heart of an athlete or a person leading an active lifestyle works slower than that of a sedentary office worker.

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How to measure heart rate

As mentioned above, many modern devices (Apple Watch, fitness trackers from Xiaomi, Samsung, etc.) can perform this function. In addition, there are applications for measuring heart rate using a camera and a flash of a regular smartphone, the best of these programs is Cardiio: Heart Rate Heart Rate.

Of course, there are special devices, but the simplest and most effective method for determining heart rate is palpation (measurement by touch), which allows you to accurately count the number of beats and determine arrhythmic deviations.

It should be borne in mind that the heart rate in the lying, sitting and standing positions of the body may differ, there is a slight difference even between the wrists of the left and right hands.

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Causes of deviations of the pulse from the norm

Among the most common causes of increased or slowed heart rate are:

  • Physical activity and sports;
  • Sex;
  • Severe hunger or, conversely, overeating;
  • Stress;
  • Consumption of alcoholic beverages and drugs;
  • Smoking;
  • Menstrual cycle in women;
  • Relaxing massages and other relaxation treatments.

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When to see a doctor

A common deviation in which you should visit a cardiologist and / or related specialists is more than 10% of the norm. That is, with a constant heart rate of more than 90 beats / min under the age of 30, for example, you should not postpone a visit to the doctor.

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how to measure and why to know this indicator

Athletes in training are guided by the heart rate zones. But to achieve any sports results, it is equally important to monitor the work of the heart outside of training. We will tell you what a resting heart rate is, how to measure it and why this indicator is important.

What pulse at rest is considered normal

The rhythm of the heart, measured by the pulse, depends on the age, sex, body weight, fitness of the person.Dynamics can be influenced by many factors: training and fitness level, state of mind, illness, pregnancy, environmental factors, dehydration, overtraining, stress.

Therefore, the heart rate (HR), that is, the pulse, at rest is an individual thing, but there is an accepted physiological norm. For a healthy adult with a young body, this is 60-80 beats per minute.

In athletes with a trained heart, the resting heart rate can drop to 40-50 beats per minute, and this will be their norm – for this, the term “sports heart” was coined.

And often the resting pulse is understood as a narrower concept, namely the morning pulse – as soon as you open your eyes and until you get out of bed.

What can be understood by measuring the morning pulse

If you regularly measure your heart rate in the morning, for example, during the week, you can:

  • Get an idea of ​​how the body adapts to stress;
  • You can see how regular jogging, swimming, cycling, skiing – any cyclic sports – affects the training of the heart;
  • to evaluate the quality of restoration;
  • Track the onset of overtraining;
  • track the arrival of the disease;
  • understand the level of stress in life;
  • to understand how acclimatization takes place in the mountains (if you happen to be there).

Tracking athletes’ morning heart rate is becoming an important marker for assessing fitness. Every serious athlete records the resting heart rate in a diary, which also displays the heart rate zones during training. These indicators are assessed by the trainer, since a high or low heart rate may indicate problems, insufficient or excessive training.

And it is on the heart rate that they are guided during acclimatization in the mountains, whether it be training at altitude or climbing.After rising to a height, the body adapts to “pump” blood through the body under conditions of less oxygen supply and increased pressure. The morning pulse, returning to normal, signals that acclimatization has taken place and you can continue training or climbing.

Training plans for marathon and half marathon. Download and start preparing today.

Read on: Heart rate zones: what heart rate to run at

photo: Nastasic / Getty Images, source: runnersworld.com

How to measure your heart rate at rest

The best way to measure the resting heart rate to monitor the dynamics of the body’s development or in order to detect the occurrence of any problems in the work of the heart is to measure the pulse immediately after waking up. That is, in the first moments when you opened your eyes and before you got out of bed.

  • To measure your resting heart rate after waking up, you need to slowly take your watch with a stopwatch and feel one of the arteries. You can measure the pulse on the radial artery (wrist), on the temporal artery (the area of ​​the temples), on the carotid artery (on the neck under the jaw on the right side), on the popliteal artery (bend under the knee), on the brachial artery (inner side at the elbow) …
  • It is enough to count the beats for 15 seconds and then multiply the number of beats by 4 to get the result of beats per minute. Or, for complacency, count for all 60 seconds.
  • It is easier to use wearable gadgets – smart bracelets or fitness watches. If you sleep with them, then the device will calculate the pulse in sleep, which gives the most accurate data. At the same time, you can find out the frequency of breaths, intervals between beats, heart rate variability.
  • The same methods can be used during the day, only you need to take into account that the daytime pulse at rest is higher than the morning one, just in the same physiological norm – 60-80 beats.
  • The same methods apply if you lie down and rest for 10 minutes without moving. Then the resting pulse will be equal to the morning one.

What determines the resting heart rate

The resting heart rate is influenced by many factors. Some of them are objective:

  • physical activity;
  • 90,098 floor;

  • age;
  • pregnancy and hormonal levels.

And less obvious factors:

  • emotions;
  • diseases;
  • dehydration;
  • food intake;
  • acclimatization;
  • time zone change.

When they talk about these factors, they most often mean deviations from the norm of the resting pulse – its increase by 10-20 beats per minute and the preservation of this state for some time.

Resting heart rate in long distance runners

The normal resting heart rate for a young healthy person is 60-80 beats per minute.But a different picture and a different norm is observed in long-distance runners and in other athletes involved in cyclic sports – cycling, swimming, skiing.

Many amateur athletes and even more so professionals say that their resting heart rate is plus or minus 40 beats per minute, and for some endurance athletes, the pulse can drop to 20-30 beats at night in a dream.

It is generally believed that a low resting heart rate is a sign of a trained heart, and indeed this is how the body’s normal adaptation to extreme loads manifests itself.In the case of this so-called normal adaptation, the low resting pulse compensates for the stroke volume of the heart.

And if at this moment the athlete does not complain of weakness, dizziness, fatigue, if training is not given by incredible work and the effectiveness does not fall, then a low resting pulse indicates a trained heart that is able to perform fewer strokes when pumping the same volume of blood through the body.

But at the same time, a low pulse at rest and especially in a dream can indicate poor heart function.In any case, regular monitoring of the resting pulse and reflection on the general condition will help decide whether it is time to see a doctor or not, it is time to reduce the load and revise the training plan or not.

How regular jogging, swimming, cycling, skiing affects resting heart rate

Regular endurance training in sports such as running, skiing, swimming, cycling leads to sports adaptation of the body and especially the cardiovascular system.

When engaging in cyclic sports, the amount of fat in the body decreases, the level of cholesterol decreases, and the proportion of so-called high-density lipoprotein cholesterol increases – along with it, the ability to resist cardiovascular diseases increases.

In addition, the volume of the heart and lungs grows, the vessels expand. Especially interesting metamorphoses occur with the heart. Its density increases, the muscle walls become thicker. In athletes, during physical exertion, the heart beats less frequently, but stronger, which is associated with an increased volume (or capacity) of the left ventricle of the heart. Thanks to this, it becomes easier for the heart to pump blood through the body with each push, and this leads to a decrease in the resting pulse.

The heart that has undergone such changes during adaptation is called “athletic”, and this is normal when getting used to physical activity.Interestingly, this condition was previously considered a pathology.

Heart rate at rest depending on age

The physiological norm of the heart rate differs in people of different ages – from the first days of life to old age.

  • For the first month of life, the lower threshold of a normal heart rate is 110 beats per minute; for children in the first year of life – 100 beats per minute.
  • Children under two years of age have 95 strokes.
  • For children aged 2 to 6 years – 85 strokes.
  • From 6 to 8 years old – 75 strokes.
  • From 8 to 10 years old – 70 strokes.
  • Then comes a wide age group from 10 to 50 years old – the heart rate is considered to be from 60 to 80 beats per minute.
  • Older people have a slightly higher heart rate – from 75 to 90 beats per minute.

Resting pulse in men

The resting heart rate in healthy young men and women differs by about 10 beats.

First, the structure of the body is different in principle.For example, men have more blood volume – 65 ml per kg of body weight, and women – 60 ml per kg. The male heart is slightly larger in volume, which means it is able to “pump” a larger volume of blood in one cycle of work, therefore it makes fewer strokes.

Secondly, the maximum oxygen consumption in men is higher, which also affects the heart rate in view of the better ability to deliver oxygen to the body through the blood.

The resting heart rate in men who are engaged in intense training can reach 50 beats per minute or even lower.This will be the norm of the “sports heart”. In an unsportsmanlike healthy man, the pulse should be within the physiological norm – 60-80 beats at rest.

photo: Guido Mieth / Taxi / Getty Images, source: lifewire.com

Resting heart rate in women

In the female body, everything is somewhat more complicated. The resting heart rate in women is usually higher than in men, and fluctuates in the mentioned range of 60-70 beats per minute, although in athletes it can also go up to 50 beats.

The resting heart rate in women is strongly influenced by hormonal levels even within the same menstrual cycle.In the first phase of the cycle, the oxygen capacity of the blood decreases, and, as a result, the aerobic indicators fall. At this time, you can observe an increase in resting heart rate and heart rate during training by 10 beats.

Roughly the same thing happens in the third phase – physiologists studying the bodies of athletes observed a sharp drop in working capacity and the achievement of maximum values ​​of the working oxygen consumption. In the final phase of the menstrual cycle, an increase in heart rate can again be observed due to vasoconstriction and an increase in blood pressure.

Further in a woman’s life cycle, the rate of heart rate is strongly influenced by menopause – the frequency of strokes at rest becomes higher, somewhere around 70-80 strokes. The rate of resting heart rate also changes pregnancy. At the beginning of pregnancy, the resting heart rate begins to grow, increasing by an average of 10 beats. By the third trimester – 15 beats. When determining what is normal for every woman, you need to start from knowledge of the resting heart rate before pregnancy.

Menstrual cycle and running: is it possible to train on critical days

Why is the resting heart rate high

We figured out what is the normal heart rate at rest and what can be considered as objective factors influencing it – this influence is not considered a deviation from the norm.But there are factors in which the resting pulse rises and deviates from the norm. Such moments need to be recorded and, probably, corrected.

First, you need to determine the reason for the change in resting heart rate (except for objective factors):

  • If in the morning you record an increase in heart rate – 5-6 beats higher than usual – most likely, overtraining is approaching, and you are observing its early stage.
  • A high resting heart rate during the day – 10 beats higher than normal – can also be a witness to the approach of overtraining, and also a viral illness.You need to measure the temperature and track other symptoms. With each degree of temperature, the resting heart rate will increase by 10-15 beats per minute. During the recovery period after illness, the resting pulse will also be higher than normal.
  • Environment, namely heat. At high ambient temperatures, the body temperature will rise. The body seeks to cool down, the blood vessels expand, the heart beats faster, the resting pulse becomes higher.
  • Emotions. Excitement, for example, before a public speech or an exam, laughing at a great comedy, melancholy and tears – all these things can change the pulse of peace for a short time, often increasing it.
  • More serious stress already affects the autonomic nervous system, which regulates the work, including the system of blood vessels. Certain processes lead to changes in the work of the circulatory system, the release of cortisol and adrenaline. The body “strains”, prepares for danger, and the pulse rises at the same time.
  • Many factors can lead to fluctuations in the resting heart rate indicator in the direction of increase. Flying and moving, sleepless nights, changing time zones, too much mental and moral stress, even work in a stressful, noisy environment.
  • Food intake. An increase in heart rate at rest within 10-15 minutes after eating is a normal physiological state, especially when overeating. Plus, after a meal, metabolism increases, so an increase in resting heart rate after a meal is normal.

However, a noticeable and sustained increase in heart rate after a meal is possibly gastrocardiac syndrome. This may be a witness to diseases of the gastrointestinal tract or the endocrine system. It makes sense to pay attention to other symptoms and see a doctor.

Pulse with overtraining

Separately, it is necessary to dwell on the subject of resting pulse during overtraining.

Earlier it was said that if an increase in heart rate of 5-6 beats per minute is recorded in the morning, then this means an approach or overtraining that has already happened. Exactly the same story with a very low resting heart rate – for example, 25 beats per minute. It is also a symptom of overtraining.

Read on: Running Overtraining: 10 Symptoms of Inadequate Recovery

Imagine your heart beats at a rate of actually less than one beat every 2-3 seconds.This is not the norm, and too low resting heart rate, as well as too low or high heart rate in training, are symptoms of overtraining. Excessive loads during intense training led to this, and this suggests that the training program needs to be revised.

Extra rest will make more sense. You also need a consultation with a doctor or trainer if the resting heart rate has become unstable. This is especially true when the accompanying symptoms of overtraining appear – dizziness, weakness.

High resting heart rate: what to do

When the resting heart rate is increased and this is not associated with objective reasons (age, gender, etc.), you can try the following:

  • Quickly calm down or cool down by drinking a glass of cool water, doing breathing exercises – for example, with cycles of 5 seconds of deep inhalation and exhalation for 3 minutes.
  • If your heart rate is emotional, try the psychological grounding method.You need to get up and walk around the room or on the street, concentrating on momentary sensations, like touching the ground with your foot, and on what you see around you.
  • A high morning heart rate indicates underrecovery – you need to sleep better and reduce the load.
  • If your heart rate drops or rises due to overtraining, rest and change your training plan.
  • Too low resting heart rate may indicate bradycardia, too high – about tachycardia.These problems can only be recognized and resolved by a doctor.

Read on: Running at a low heart rate: how and why to train at low intensity

90,000 Human heart rate by age

Pulse rate is an important indicator in assessing the work of the heart.Its definition is a component in the diagnosis of arrhythmia and other diseases, sometimes quite serious.

WHAT IS PULSE?
Pulse is the vibrations of the vascular walls that occur as a result of the contractions of the heart muscles. This indicator allows you to assess not only the strength and rhythm of the heartbeat, but also the state of the vessels.
In a healthy person, the intervals between pulsations should be the same, the unevenness of heartbeats is regarded as a symptom of disorders in the body – this can be either a heart pathology or another disease, for example, a malfunction of the endocrine glands.
Pulse is measured by the number of pulse waves, or beats, per minute and has certain values ​​- in adults, it is from 60 to 90 at rest.
HOW DOES THE PULSE MEASURE?
Pulse is measured by pulsating blood beats in the radial artery, most often on the wrist from the inside, since the vessel in this place is located closest to the skin. For the greatest accuracy, the indicators are recorded on both hands.
If there are no rhythm disturbances, then it is enough to count the pulse in 30 seconds and multiply it by two.If the heartbeats are irregular, then it is more expedient to count the number of pulse waves for a whole minute.
In more rare cases, the count is carried out in the places where other arteries pass – brachial, femoral, subclavian. You can measure the pulse by placing your fingers on the neck at the place where the carotid artery passes or to the temple.
If a thorough diagnosis is required, for example, if serious diseases are suspected, other examinations are also performed to measure the pulse – Voltaire mounting (counting per day), ECG.
The so-called treadmill test is also used, when the work of the heart and blood pulsation are recorded by an electrocardiograph while the patient is moving on a treadmill. This test also shows how quickly the work of the heart and blood vessels returns to normal after exercise.
WHAT AFFECTS THE PULSE VALUES?
If the pulse rate in women and men at rest remains in the range of 60-90, then for many reasons it may temporarily increase or acquire slightly increased constant values.
This is influenced by age, physical activity, food intake, changes in body position, temperature and other environmental factors, stress, the release of hormones into the blood. The number of pulse waves that occur per minute always depends on the number of heartbeats (abbreviated heart rate) during the same time.
Usually, the heart rate in men is 5-8 beats lower than in women (60-70 per minute). Normal indicators differ in children and adults, for example, in a newborn child, a pulse of 140 beats is considered normal, and for an adult it is tachycardia, which can be both a temporary functional state and a sign of heart disease or other organs.Heart rate also depends on daily biorhythms and it is highest in the period from 15 to 20 h.

TABLE OF PULSE RATE BY AGE FOR WOMEN AND MEN

Why running at a high heart rate is dangerous for health – Rossiyskaya Gazeta

Amateur runners unknowingly do not pay attention to their pulse, although running at the correct heart rate is very important. If the pulse is too high, then the body does not exercise, but is depleted, which threatens the health of the athlete.”RG” talked to a running coach to find out why monitor your heart rate while running, what dangers a high heart rate is, and how to correctly determine your heart rate zone. Vasily Permitin, a member of the Russian national mountain running team and sports coordinator of the I Love Running school of correct running, answered the questions.

Why is heart rate monitoring important for a runner?

Vasily Permitin: Pulse is the most objective indicator for determining the state of a runner.Any degree of intensity has its own pulse zone. Each workout contains peak and recovery loads that correspond to specific heart rate zones. You need to pay attention to this, otherwise you risk getting into the wrong heart rate zone and overloading the body.

What heart rate zones are there?

Vasily Permitin: Any workout involves stress, which, in turn, is divided into five degrees of intensity: recovery, aerobic, threshold, anaerobic, and the zone of maximum stress.

How to determine your heart rate zone?

Vasily Permitin: To determine the heart rate zone, you need to calculate your maximum heart rate, because each heart rate zone corresponds to a percentage of it. The recovery zone is 55-75% of the maximum heart rate, the aerobic zone is 75-85%, the threshold zone is 85-90%, the anaerobic zone is 90-95%, the maximum load zone is 95-100%.

Most amateurs devote their training to aerobic cross-country, that is, running in the first and second heart rate zones.A simple indicator that you are in the correct heart rate zone is that you can speak freely while you run.

How to calculate your maximum heart rate?

Vasily Permitin: Ideally, this is done in a special laboratory of functional diagnostics during a functional test to determine the BMD (maximum oxygen consumption) and TANM (threshold of anaerobic metabolism), here you will also calculate the pulse zones (they can be individual and differ from the percentage classification), and maximum heart rate.

The next option is a Garmin running watch or, for example, Polar – this watch (of course not so accurately) can calculate both the VO2 max and even the ANSP (when analyzed in special programs) and, of course, they will accurately record the heart rate and automatically calculate your zones …

And finally, if there is nothing, then you can turn to the formulas: “220 – age” or the specified “205.8 – (0.685 * age)”, but their accuracy will leave much to be desired.

How to calculate the heart rate zone when the maximum heart rate is known?

Vasily Permitin: For example, your maximum heart rate is 200.Then the formulas are:

  • 1 zone – 55-75% of the maximum heart rate (200/100 * 55 (or 75) = from 110 to 150 beats per minute – recovery zone
  • Zone 2 – 75-85% of maximum heart rate (200/100 * 75 (or 85) = 150 to 170 beats per minute – aerobic zone
  • Zone 3 – 85-90% of the maximum heart rate (200/100 * 85 (or 90) = from 170 to 180 beats per minute – the anaerobic metabolism threshold zone (when the body suddenly begins to accumulate lactic acid, a person can be in it from 30 min to 1 hour)
  • Zone 4 – 90-95% of maximum heart rate (200/100 * 90 (or 95) = 180 to 190 beats per minute – anaerobic zone
  • 5 zone – 95-100% of maximum heart rate (200/100 * 95 (or 100) = from 190 to 200 beats per minute – glycolytic maximum zone

Heart rate zone table.

Why is it important to train in the first and second heart rate zones? Why frequent use of other heart rate zones is harmful?

Vasily Permitin: Everything is being built in stages and gradually. Just as a home starts with a foundation, so a runner’s aerobic profile must be based on a strong aerobic base, that is, he must have a strong heart that can pump a sufficiently large amount of oxygenated blood in one stroke. This is achieved when training in the first and second zones, also in these zones of intensity fats are burned best, the capillary network in the muscles develops and, as a result, the efficiency of oxygen consumption.

Without a proper aerobic base, training in more intense pulse zones can quickly exhaust the body’s internal reserves and wear it out. A professional athlete, exercising in a high heart rate zone, will improve his athletic form, while an unprepared person risks overtraining.

If we turn to professional athletes, then almost everyone will have an 80/20 ratio (80% of training takes place in low-intensity zones, 20% in high-intensity zones). Just because of a powerful aerobic base, their running speed, for example, at a pulse rate of 140 will be 3’40 min / km, and for an unprepared amateur, say, 7 min / km.

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How does heart rate change with age?

11 March 2019 11:00
Alla Lysak

An important indicator of the state of the cardiovascular system is the pulse. However, Ukrainians should be careful, the pulse should be measured based on age and physiological parameters.Pulse is the heart rate, measuring this indicator will determine the state of the vascular system, myocardium and the body as a whole. There are generally accepted norms for heart rate.

1. In children in the first year of life, the pulse is 140 beats per minute , the minimum normal values ​​are 110, the maximum, also not pathological, is 170 beats per minute.

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2.In the period from 4 to 6 years, the pulse is considered normal to be 106 beats per minute, but do not panic if the child has this indicator in the range from 86 beats per minute to 126 beats.

3. In the period from 6 to 12 years, the heart rate decreases from 98 to 80 beats per minute , but in some it drops to 68 beats per minute, while in others it remains at 118 beats.

4. From the age of 15, a person enters the period of maturity with regard to the pulse. From this moment until the age of 50, the heart rate is considered normal at 70 beats per minute ( minimum 60, and maximum 80).

5. From 50 to 60 years, the pulse rate increases slightly – 74 normal , 64 – borderline minimum, 84 – borderline maximum. After 60 years, doctors recognize a pulse of 69 to 89 beats per minute as normal. Be healthy and be sure to monitor your pulse! Too much deviation in either direction may indicate that the heart is working with stress. He can be helped by protective and stimulating drugs. But only a doctor should prescribe them, so take the time to go to a medical facility.

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Risk of premature death in men depends on heart rate

News

23 April 2019

How heart rate with age affects all-cause mortality and the development of cardiovascular disease has been studied by Swedish scientists for 21 years. They concluded that men with a heart rate of 75 beats per minute or more risk dying from cardiovascular disease earlier than those with a heart rate of 55 beats per minute or less.

Background heart rate (HR) is a known cardiovascular risk factor that changes with age. However, little is known about the relationship between changes in heart rate and the risk of cardiovascular events. Over the course of 21 years, Swedish scientists observed 798 men born in 1943 who lived in Gothenburg. Men from a random sample were divided into four categories based on heart rate: 55 or less beats per minute, 56-65 beats per minute, 66-75 beats per minute and more than 75 beats per minute.Then they were examined three times: first in 1993, and then again in 2003 and 2014. Clinical examination, ECG and laboratory tests were performed at each visit. The change in heart rate between 1993 and 2003 was defined as a decrease if the heart rate decreased by 5 beats per minute; as an increase if increased by 5 beats; remained stable if the change was less than 4 beats per minute.

The researchers concluded that a high heart rate is associated with an increased risk of death and cardiovascular disease in men.Moreover, these risks increase more between 50 and 60 years. Men with a heart rate of more than 75 beats per minute at the age of 50 have twice the risk of all-cause death, cardiovascular disease, and coronary artery disease compared with men who have a heart rate of 55 beats per minute or lower.

They hypothesized that heart rate may influence outcome through a variety of mechanisms. A high heart rate can increase hemodynamic effort and shorten the diastolic region, which increases blood pressure and cardiac stress, thus increasing oxygen consumption.These effects can cause coronary atherosclerosis and myocardial ischemia. High heart rate is also a marker of sympathetic hyperactivity, which is associated with an increased risk of cardiovascular events. An overactive sympathetic nervous system can also lead to an increased risk of obesity, which in turn is fraught with insulin resistance, increased uric acid levels, impaired lipid metabolism and hypertension. This may explain the association between high heart rate and an increased risk of cardiovascular and non-vascular events.

However, the researchers question whether high heart rate is the cause (predictor), given that higher heart rates are associated with traditional risk factors for cardiovascular disease and general ill health.