Heart Rate Calculator: Calculate Exercise Heart Rate

August 21, 2014 Facebook Twitter LinkedIn Google+ Health Calculators

Calculate your Target Heart Rate

This is provided as a guideline. Consult your doctor, first before exercising. Numerous factors affect heart rate, this calculator is not a substitute for advice from doctors, or fitness instructors. Find a doctor today.

What’s a normal resting heart rate?

A normal resting heart rate for adults ranges from 60 to 100 beats a minute. Always consult a doctor before starting an exercise program of if you have any symptoms that may indicate you have a cardiovascular problem.

A lower heart beat at rest, implies a better level of cardiovascular fitness. Well trained athletes may have a resting heart rate of only 40 beats a minute.

The most effective time of day to measure your heart rate is upon waking, before you get out of bed.

To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.

When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by 4 to calculate your beats per minute.

What influences Heart Rate

calculate your heart rateKeep in mind that many factors can influence heart rate, including:

  • Current Activity level
  • Fitness level
  • Emotions
  • Body Size
  • Air temperature
  • Body position (standing up or lying down, for example)
  • Medications

An unusually high or low heart beat can be evidence of an underlying problem. A consistent resting heart beat of over 100 beats a minute is called tachycardia. A heart beat below 60 beats a minute is bradycardia. Higher or lower heart rate, is a concern if it is accompanies with fainting, dizziness or shortness of breath.

How do you get your heart rate on target?

In order to have the best results from a workout, one wants to check their heart rate. This is the best way of knowing if you, are doing too much or not enough?

Start by knowing your Resting Heart Rate

Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate. Your resting heart rate is the number of times your heart beats per minute while it’s at rest. It’s best to check it in the morning after you’ve had a good night’s sleep and before you get out of bed. The average resting heart rate is 60-80 beats per minute, but it’s usually lower for physically fit people. It also rises with age.

Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you’re taking such medicine, call your physician to find out if you need to use a lower target heart rate.

Determining your Exercise Heart Rate

Now you’re ready to determine your target training heart rate. As you exercise, periodically take your heart rate.

You want to stay between 50 percent to 85 percent of your maximum heart rate. Maximum heart rate is usually 220 minus your age. This range is your target heart rate.

The table below shows estimated target heart rates for different ages. In the age category closest to yours, read across to find your target heart rate. Your maximum heart rate is about 220 minus your age. The figures are averages, so use them as general guidelines.
Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute

Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you’re taking such medicine, call your physician to find out if you need to use a lower target heart rate.

Not over Doing it

During the first few weeks of working out, aim for the lowest part of your target zone (50 percent). Then, gradually build up to the higher part (85 percent). After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate.

The Heart and Stroke Foundation says “And if you don’t know it, remember, if you’re not able to carry on a conversation (while exercising), that may be a bit too much.”

Remember, anyone should check with your doctor before starting an exercise program. If you have any preexisting heart conditions, be sure you consult a doctor.

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