When working out, do you know when you are exerting yourself too much and when your efforts are not enough? If you want to know, a great way is by calculating your target heart rate.
What’s in a Number?
Before calculating your target heart rate perfect for working out, you should first determine your resting heart rate. Basically, you could do this by counting how many times your heart beats every minute while you’re at rest. You could check this as soon as you wake up in the morning, considering that you’ve had a relaxing and restful sleep. According to the NIH or National Institutes of Health, the following are average resting heart rates for different individuals:
- Between 60 and 100 beats every minute for adults and children 10 years old and up
- Between 40 and 60 beats every minute for well-trained or professional athletes
On the other hand, your ideal maximum heart rate is approximately 220 beats every minute minus your age. During moderately intense exercise, it should be about 50% to 69% of your ideal maximum heart rate, but 70% up to 90% during extremely intense exercise. It’s vital to note, however, that some medications for high blood pressure could reduce your maximum heart rate, and your target heart rate as well. This means that if you are taking medications like these, consult your doctor to check if you need to utilize a lower target heart rate for your calculations.
The Bottom Line
Put simply, you’re overexerting yourself if you have a very high heart rate, so you have to slow down a bit, recommends a cardiology specialist in Beaver. He adds that you might want to level up your game if your heart rate is too low and you feel your intensity is just around light to moderate. In addition, if you’re currently under cardiac rehab or have heart problem, ask your doctor about specific exercises you could perform, what your heart rate during exercise should be, and if you require monitoring when exercising.