Keeping your heart healthy is essential – but what is a good heart rate when training? Learn about the average heart rates for different ages and more.
Working out regularly is beneficial for your health and it’s important to know what your target heart rate should be. If you want to stay in shape, you can use the information below to find out your target training zone. Moreover, you will learn the normal resting and maximum heart rate figures for your age.
HR Target Zone
While exercising regularly is highly beneficial, sometimes you don’t know if you’re working out too much (or not enough). However, if you know your target heart rate (HR), it will be easier for you to get the maximum benefits available. Whether you’re an active person or just getting started, knowing your numbers can help you track your fitness level.
Your heart beats a certain amount of times per minute while you’re at rest; this is called resting heart rate. The best times to measure it is during the morning hours, either before getting out of bed or any activities. When it comes to resting heart rate, lower numbers are better as higher figures indicate low physical fitness and hypertension.
It’s normal for most adults to have between 60 to 100 beats per minute (bpm). Various factors can affect your numbers including anxiety, stress, medication, hormones, and physical activity. For example, someone who is more active can have a resting heart rate that’s as low as 40 bpm.
Maximum and Target Heart Range by Age
BPM numbers will vary by age, as the maximum heart rate is about 220 minutes your age. During moderate-intensity workouts, target heart rate is about 50-70% of the maximum heart rate. Moreover, during vigorous-intensity exercise, target HR is about 70-85% of the maximum HR.
The following are averages that you can use as a general guide:
- Age / Target HR Zone 50-85% / Average Maximum HR, 100%
- 20 years / 100-170 bpm / 200 bpm
- 30 years / 95-162 bpm / 190 bpm
- 35 years / 93-157 bpm / 185 bpm
- 40 years / 90-153 bpm / 180 bpm
- 45 years / 88-149 bpm / 175 bpm
- 50 years / 85-145 bpm / 170 bpm
- 55 years / 83-140 bpm / 165 bpm
- 60 years / 80-136 bpm / 160 bpm
- 65 years / 78-132 bpm / 155 bpm
- 70 years / 75-128 bpm / 150 bpm
One of the easiest ways to keep track of your pulse and heart rate is by wearing an activity tracker. However, you can also do it manually by taking the pulse on the inside of your wrist (on the thumb side).
To do so, use the tips of your index and middle finger to press lightly over the artery. Then count your pulse for 30 seconds and multiply it by 2 to find your bpm.
If your heart rate is too high during exercise, then you need to slow down, and if it’s too low, then you can try a little harder. Beginners should aim for the lower range of their target zone (50%) and gradually build to 85%.
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