Heart rate

TheYouHeartRate

Heart Rate

Heart rate (HR) is usually calculated as the number of heart beats per minute and is also expressed as beats per minute (bpm).The average adult human has a heart beat of 70 bpm (males)/ 75 bpm (females) when resting. It can range from 60-100 bpm among healthy adults, and thus varies significantly among people. The HR is typically significantly lower for endurance athletes. It adapts to changes in the body's need for oxygen, such as during exercise or sleep. Resting heart rate usually rises with age, and it's generally lower in physically fit people. Arousal, stress and anxiety can be some of a range of causes for your heart rate to rise.

Maximum heart rate

The maximum heart rate is the highest number of times the heart can beat in one minute, and also the highest heart rate a person could achieve during maximal physical exertion. It is not the maximum one should obtain often during exercise. The most common formula for estimating the maximum heart rate is:

HRMax = 220 – age

This is only estimation, and can vary significantly from your real HRMax!

Recovery heart rate:

The recovery HR is the drop in heart rate after ceasing activity. It is typically measured over 1 minute.

Target heart rate (THR)

The target heart rate is what you should try to reach during workout. It allows the heart and lungs to receive the most benefit from training, and thus is also called training heart rate. This theoretical range varies based on one's physical condition, age, and previous training. Most commonly it is 50 – 85% of the HRMax. For an accurate measurement of the THR you need a precise measurement of the HRMax. An estimation of different training zones based on HR (bpm) and age is displayed in the Exercise Zone schedule.

Measuring Heart Rate:

The pulse is most commonly used to denote the HR. The easiest way to monitor your heart rate is by using a heart rate monitor on exercise machines (at your gym), or by purchasing a sports watch with a heart rate monitor (often including a chest strap transmitter and a wrist receiver). For a more accurate measurement you should use different machines and measure several times. Measurement of the maximum heart rate should only be performed in the presence of medical staff due to risks associated with high heart rates. Instead of testing the maximum heart rate you can use a formula to estimate the maximum heart rate. The use of a heart rate monitor can help you improving your exercise by helping you staying in your target heart rate zone throughout your exercise.

Please notice:

The use of the information on this website is your own responsibility. It should only be seen as estimation based on an average healthy person. Before beginning any exercise regimen you should consult your physician or health professional. There are numerous factors to consider when determining your heart rate limits and exercise intensity level. Some of these factors include your age, the frequency with which you exercise and your overall fitness. For any health questions please contact professional medical staff.