Exercise Heart Rate Range By Age

Understanding your target heart rate.

Exercise heart rate range by age.

The age adjusted equation for estimating your maximum heart rate is 220 minus your age. Your maximum heart rate is the highest heart rate that is achieved during strenuous exercise. If you re under or over your target heart rate zone adjust your exercise intensity. Generally a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness.

Your target heart rate is calculated as a range not just one number. One method to calculate your approximate maximum heart rate is the formula. If you re 45 years old this puts you in the target heart rate zone for vigorous exercise since the target zone for that age is between 146 5 and 160 75 beats per minute using the hrr method. Heart rate is the number of times your heart beats per minute.

The american heart association recommends exercising with a target heart rate of 50 to 75 percent of your maximum heart rate for beginners and for moderately intense exercise. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. To figure out this range follow the same formula used above except change 64 and 76 to 77 and 93. Below are some examples of target heart rates by age.

Heart rate and age are necessary components in estimating your heart s response to exercise. For vigorous intensity physical activity your target heart rate should be between 77 and 93 1 2 of your maximum heart rate. The formula for determining your maximum heart rate is 220 minus your age. The product of this equation is used to determine your heart rate at a given intensity level.

For example if you re 32 you d want to use the higher number in the 31 to 35 range. Normal heart rate chart during exercise. The mhr roughly calculated as 220 minus your age is the upper limit of what your cardiovascular system can handle during physical activity. Target heart rate tips.

Maximum and target heart rate. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. Then your target rate is usually 60 to 80 percent of your maximum heart rate according to the cleveland clinic. When using the following chart keep in mind that the older you are the lower your fat burning heart rate.

A normal resting heart rate for adults ranges from 60 to 100 beats per minute. For example a well trained athlete might have a normal resting heart rate closer to 40 beats per minute. Multiply 37 by 4 to get 148. This table shows target heart rate zones for different ages.

220 your age approximate maximum heart rate.