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Ideal Heart Rate During Exercise

Leena Palande Nov 6, 2018
Monitoring the rate at which the heart beats can help in evaluating a person's health. While exercising, the heart beats at a faster rate. This write-up will give you an idea about the average heart rates to achieve while working out.
Heart rate (HR) is nothing but the number of times the heart beats per minute (BPM). The normal heart rate varies from person to person, depending upon the age, overall health, and physical activity performed by the person. It is not constant all the time and fluctuates because of the change in physical and mental stress.
Your heart supplies oxygenated blood to all parts of the body and as the demand increases, it has to beat faster to meet the needs of the body. Thus, the HR depends on the demand of blood by the body.
While exercising, it beats faster because the need for oxygen increases. It beats slowly when you are at rest. If you've been inactive, then monitoring the heart rate while working out is more important.

Average HR

The normal resting heart rate (RHR) for children (6-15 years) is 70 to 100 BPM. The normal adult HR is about 60 to 100 BPM at rest. The RHR increases with age. Healthy individuals who enjoy cardiovascular fitness, have a comparatively lower heart rate.
If your body is conditioned and toned, less beats per minute will be required to pump blood to your body. You might be surprised to know that in a well-trained athlete, it may be in the range of 40 to 60 BPM.
The maximum HR is useful to measure the training intensity of an athlete. It is obtained when you subtract your age from 220. So, if you are 35 years old, it would be 185. The average and healthy HR during exercise would be around 50 to 60% of your Max HR.
So, for a 35 year old individual, it will be somewhere between 92 and 110. Slight variation depending upon the sex and the constitution of the individual is considered to be normal. It is better if you can stay within 50 to 85 percent of your Maximum HR.

Target HR

As mentioned earlier, staying within 50 to 85 percent of your max HR is recommended. This range is known as the target heart rate. The given table shows the estimated average target heart rate during workouts for different ages, so you should use them as general guidelines.
Age Target HR (50-85%) Max HR (100%)
20 100-170 BPM 200 BPM
25 98-166 BPM 195 BPM
30 95-162 BPM 190 BPM
35 93-157 BPM 185 BPM
Age Target HR (50-85%) Max HR (100%)
40 90-153 BPM 180 BPM
45 88-149 BPM 175 BPM
50 85-145 BPM 170 BPM
55 83-140 BPM 165 BPM
Age Target HR (50-85%) Max HR (100%)
60 80-136 BPM 160 BPM
65 78-132 BPM 155 BPM
70 75-128 BPM 150 BPM
If you are taking medicines to control high blood pressure, you should consult your physician before working out. Abnormal figures usually indicate a weakened heart. Maintaining a healthy and normal HR is of utmost importance for attaining and maintaining optimal health.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.