Monitoring your heart rate during exercise helps you gauge whether you're working out at the right intensity. While a higher heart rate can boost your fitness levels, overexertion may lead to fatigue or even injury. Staying within a safe heart rate range improves performance and enhances endurance.
Important Note: If you have a heart condition, such as hypertension, consult your doctor before starting a exercise program. Certain medications can affect your heart rate, and your doctor may recommend a personalized target range. Stop exercising immediately if you experience unusual symptoms like chest pain or dizziness.
What Is A Normal Resting Heart Rate?
For most adults, a normal resting heart rate falls between 60 and 100 beats per minute (bpm). Factors such as stress, hormones, medications, and physical activity levels can influence your heart rate. Athletes often have lower resting heart rates because their heart muscles are more efficient from regular exercise. In simple terms, their hearts don’t have to work as hard at rest to maintain a steady rhythm.
What Is My Target Heart Rate During Exercise?
Your target heart rate depends on your age, medical history, and the intensity of your workout. For moderate-intensity activities, aim for about 50–70% of your maximum heart rate. For vigorous-intensity activities, target about 70–85% of your maximum heart rate.
To estimate your maximum heart rate, subtract your age from 220. For example, if you are 50 years old:
- Maximum heart rate: 220 - 50 = 170 bpm
- Moderate intensity (50–70%): 85–119 bpm
- Vigorous intensity (70–85%): 119–145 bpm
Always listen to your body and adjust as needed. If you have a heart condition or take medications that affect your heart rate, consult your doctor for personalized recommendations
*Source: https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
How Do I Check My Heart Rate?
There are two simple ways to measure your heart rate:
- Using a Wearable Heart Rate Monitor
Devices like smartwatches or chest straps make monitoring your heart rate effortless, thanks to technology! - Checking Your Heart Rate Manually
- Place the tips of your first two fingers on the inside of your wrist near your thumb.
- Count your pulse for 30 seconds and multiply by 2, or count for 15 seconds and multiply by 4 to get your beats per minute (bpm).
Whichever method you choose, remember that heart rate is only part of the picture. Your rate of perceived exertion—how hard you feel you’re working—can also provide valuable insight into your workout intensity!
What To Do If My Heart Rate is Really High or Low?
If your heart rate is too high:
Lower your exercise intensity. This might mean running slower, lifting lighter weights, or taking longer rest periods between sets.
If your heart rate is too low:
Increase your intensity! Try walking faster, jogging, or adding resistance to your workout.
For beginners:
Start at the lower end of your target heart rate range and gradually increase your intensity as your fitness improves. Remember: go slow and steady—it’s not a race!
Takeaways
Whether you enjoy light walks or intense activities like CrossFit or hiking, periodically checking your heart rate ensures you’re working at the right intensity for your goals. This helps you maximize health benefits while avoiding overexertion. Remember, if you have a heart-related condition, always consult your doctor before starting a new exercise routine!