Go through this article to know about the meaning of maximum heart rate and the target heart rate for men and women.
The number of times your heart beats in a minute is your heart rate which is measured in Beats Per Minute (bpm). It helps assess the health of a person. Resting heart rate is the rate at which your heart beats, when you are resting or relaxed. The normal resting heart rate for an adult can be between 60-100 bpm. You must have noticed the significant increase in your heart rate during exercise. Athletes, sportsmen and even common people need to know the desired range of heart rate during exercise, called target heart rate zone. They need to know what should be the safe heart rate during exercise so that they can enjoy maximum benefit of the workout without damaging the health of the heart.
Maximum Heart Rate
If you work or exercise beyond your capacity, it increases pressure on your heart. When your heart pumps sufficient blood to all the organs of the body, or when your heart works efficiently, all body systems work perfectly. During exercise, the heart rate increases since the heart has to pump more blood as per the demand of oxygen from various body parts. As your body requires more oxygen, the heart has to work faster. Therefore, the heart rate (HR) increases. The maximum number of times your heart can contract (without getting damaged) in a minute is your Maximum Heart Rate (MHR). Theoretically, MHR can be calculated by subtracting your age from 220, if you are a male. Women need to subtract their age from 226 to get the MHR. But it depends upon various other factors like overall health, age, lifestyle, etc. It varies mainly according to the age. MHR can also be determined by actually measuring it during an exercise test.
MHR is used to determine the target heart rate during exercise. The exercise should offer you maximum health benefits. It should strengthen your lungs and heart, it should not prove harmful for your health. So, you need to find out your MHR first and then it will help you determine the appropriate training zone. Find out your resting heart rate first. It will help you calculate the target (safe) heart rate during exercise.
Target Heart Rate
If you exercise at around 50 to 60% of the maximum heart rate, you are said to be exercising in the ‘healthy heart zone’. Such a type of exercise is not described as ‘intensive’. While working in ‘fitness zone’, you exercise at about 60 to 70% of your MHR. Those who undergo endurance training, work in ‘aerobic zone’ with 70 to 80% of MHR. Working with a high pulse rate, of about 80 to 90% of MHR, is a part of circuit training. Here, you are said to be working in ‘anaerobic zone’. For short burst of intervals during workouts, one can work at 90 to 100% of MHR. This zone is called ‘red line zone’ and it indicates that your heart is beating with highest possible speed. Now that you have got an idea about the target heart rate, given below are important charts for men and women.
I hope you would use the above target heart rate chart to reap the benefits of exercise. Although, it is said that during exercise, one should stay within 50 to 85% of his/her MHR, only well-trained athletes can work with 85% of their MHR. It requires intensive training to work with such a high pulse rate. So, keep a track of your heart rate. It will help you stay healthy.