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Search for cardiologists near you and schedule your next appointment todayHave you ever felt your heart beating quickly during a workout and stopped to check your pulse on your wrist or neck? Your pulse determines your heart rate, or how many times your heart beats in one minute. Pulse rates differ from person to person based on various factors, such as weight and activity level. To get the best results, you should exercise below your maximum heart rate in what is referred to as your target heart rate; this will guarantee that you are achieving the ideal intensity level for your goals. Knowing and monitoring your maximum heart rate while you're active can be a powerful gauge of your intensity level and help you to avoid over- or underexercising. Heart Rate by Age The traditional method, also known as HRmax, is a simple way of gauging your maximum heart rate. Start by subtracting your age from 220. Then, use the result to calculate your range. For example, if you're 50 years old, the calculation would be: 220 - 50 = 170 (HRmax). To calculate your heart rate on the high end of the suitable range (about 75 percent of your max heart rate), multiply 170 by 0.75 (max intensity) to get about 128 beats per minute (bpm). Heart Rate by Age and Gender A recent study found that the traditional method of calculating HRmax detailed above has been overestimating peak heart rates for women for nearly forty years; traditional HRmax calculations are based on a male standard. In 1992, Northwestern Medicine conducted an extensive study of nearly 6,000 women, which helped them come up with a new formula that gives a more accurate estimation of heart rates that healthy woman should achieve during exercise. This method is also more precise in predicting the risk of heart-related issues during a stress test. Based on the new research, the new formula for women is 206 minus 88 percent of their age: For a 50-year-old, 206 - (50 x 0.88) = 162 bpm. Heart Rate by Age and Resting Heart Rate Your resting heart rate is a valuable metric to determine your fitness level and heart health. A range of factors can affect your resting heart rate, including your body size, activity level, and body position. According to the American Heart Association, the average person's resting heart rate should be between 60 and 100 bpm. You'll need to know how to find your pulse in order to calculate your resting heart rate. As you become more physically fit, your heart becomes more able to pump blood to the rest of the body. The Karvonen method, otherwise known as the heart rate reserve (HRR) formula, takes your resting heart rate into consideration by introducing the difference between your maximum heart rate and your resting heart rate. To determine your HRR, take your HRmax and subtract your resting heart rate (RHR). For a more accurate calculation, average the sum of your resting pulse for three consecutive mornings prior to getting out of bed. The Karvonen formula is your heart rate reserve multiplied by the percentage of intensity plus your resting heart rate. For example, a 50-year-old with a resting heart rate of 65 would calculate as follows:
Considerations Always talk to your doctor before starting any new exercise program to determine what a safe heart rate zone is for you. Additionally, stop exercising and call your doctor if you feel any discomfort or if you become dizzy or short of breath. Active heart rate is a measurement of a person’s heart activity during exercise. People can use it to optimize their workouts by ensuring that their heart rate stays within the ideal range. This measurement can also indicate a person’s overall fitness level. A person can quickly calculate their ideal active heart rate by subtracting their age from 220. This calculation provides the person’s maximum heart rate. Their target heart rate will be between 64% and 76% of that number during moderate intensity exercise and in the range of 77–93% for vigorous intensity exercise. In this article, we look at active heart rate in more detail, including what it means and how to measure it. A person’s heart rate is a count of how many times their heart pumps within 1 minute. People measure heart rate in beats per minute (bpm). A person’s active heart rate measures how fast the heart is beating while they exercise. Active heart rate is typically much higher than resting heart rate, as aerobic exercise causes the heart to beat faster. Active heart rates can vary from person to person. The measurement will change depending on:
Active heart rate is not the same as maximum heart rate. The maximum heart rate is the highest rate at which the heart can beat, and it varies by age. People can measure their own heart rate during any given exercise by following the steps below:
The number of beats per minute will tell someone their current heart rate, which can help them determine whether they are exercising at the right level of intensity. People can also monitor their activity level via perceived exertion, which involves noticing physical signs of exertion in the body. For example, a person can consider how fast the heart rate feels and look for other signs of exertion, such as sweating and muscle fatigue. Anyone experiencing drastic changes in heart rate, physical discomfort, or pain while exercising should stop the exercise and speak with their doctor. The ideal active heart rate for someone will depend on their age. The following calculations can provide a rough guideline for the average adult. Moderate intensity activityA person needs to determine their maximum heart rate in order to calculate their ideal active heart rate. They can do this by subtracting their age from 220. For moderate intensity exercise, the Centers for Disease Control and Prevention (CDC) recommend an active heart rate of 64–76% of the maximum heart rate. Therefore, a person can take their maximum heart rate and multiply it by these percentages as decimals: 0.64 and 0.76. For instance, if a person is 20 years old, the steps would be:
So, for moderate intensity activity, a 20-year-old person would need to aim for a heart rate of 128–152 bpm. Vigorous intensity activityVigorous intensity activity demands more work from the heart, so a person’s ideal active heart rate will be higher. The CDC recommends an active heart rate of 77–93% of the maximum. A person can calculate the ideal range during vigorous intensity exercise by repeating the same steps as above but swapping the decimal numbers for 0.77 and 0.93. For example, a 20-year-old person would calculate:
They should, therefore, aim for an active heart rate of 154–186 bpm. A low active heart rate can mean that a person is not exercising intensely enough to benefit from the activity. For example, if a person is walking or jogging slowly, their heart rate may not be within the ideal range. People with no underlying conditions who notice that they have a low active heart rate may want to increase the intensity of their workout to get it within the recommended range. However, if someone is new to regular exercise or has a health condition that affects their ability to exercise, it may be better to aim for the lower end of the range initially. The American Heart Association (AHA) recommends that these individuals aim for 50% and gradually work upward as they develop more strength and stamina. A high active heart rate can mean that a person is exercising too vigorously. If a person finds that their heart rate is higher than the recommended range, they should slow down or take a break. Although it is beneficial for workouts to be somewhat challenging, it is not healthy to push the heart too hard. Other factors can influence a person’s active heart rate, potentially pushing the rate lower or higher than is ideal. They include:
A person’s body weight typically does not affect heart rate very much. People with obesity may have a slightly higher heart rate, though. Getting the heart rate into a healthy range during exercise typically involves exercising in a way that is challenging but not strenuous. There are several ways people can keep track of this metric during exercise, including:
People can also take note of how they feel during exercise. If a person’s bpm falls within a healthy range, and they feel that the current level of exercise is acceptable, they can continue as they were. If the heart rate is too low or too high, people can try adjusting:
Anyone who notices that they have a very high or low heart rate, either at rest or during exercise, should speak with a doctor. People should also contact a doctor if they experience other symptoms during or after exercise, such as:
It is essential to stop any form of exercise that feels uncomfortable or painful, even if the heart rate is within a healthy range. Active heart rate is a measurement of a person’s heartbeat during physical activity. People can use it to determine whether they are exercising at the optimal intensity. The healthy range will vary depending on the individual. If a person is concerned about their heart rate during or outside of exercise, they should speak with a doctor promptly. What percentage of the maximum heart rate should be target in performing moderateFor moderate-intensity physical activity, your target heart rate should be between 64% and 76%1,2 of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220.
What percentage of your heart rate is considered as moderate activity?If the heart rate monitor says you're working at 50 to 60% of your max heart rate, then the exercise is considered moderate. If the heart rate monitor shows that you're working at 70 to 85% of your heart rate then it's vigorous exercise. To find your maximum heart rate, subtract your age from 220.
How do you determine your aerobic exercise target heart rate zone using HRR method?The simplest way to determine that is to subtract your age from 220. That number is a general guideline for your max heart rate. Then multiply that number times the percentage listed in the exercise heart rate zone you want to be in. For example, a 40-year-old woman has a max heart rate of 180 beats per minute (bpm).
What is moderateModerate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs.
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