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Measuring heart rate gives very important information about your health. Any change from normal heart rate can indicate a medical condition. It can help determine if the patient's heart is still pumping particularly in emergency situation.
The pulse measurement has another use as well. During exercise or immediately after exercise, the heart rate can give information about your cardiovascular fitness level and health. To receive the complete benefits of workout, you need to stay in your working heart rate range for at least 20 to 30 minutes continuously. Therefore, proper pacing during exercise is important.
There are three different heart rates which you should keep in mind:
Resting Heart Rate
This is a person's heart rate at rest. The best time to find out your resting heart rate is after sitting quietly for a while or before you get out of bed after a good night sleep. The normal resting heart rate is about 60 to 80 beats a minute when we are at rest. Resting heart rate usually rises with age, but generally lowers in physically fit people. Moreover, resting heart rate is used to determine one's training target heart rate and to find out if you are over-trained.
Working Heart Rate
Working heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you workout and staying within 50 to 85 percent of your maximum heart rate. The table below shows estimated target heart rates for different ages.
Working Heart Rate Range
Chart Beats Per Minute (BPM)
|
|
Age |
|||||||
|
30 & Under |
31-40 |
41-45 |
46-50 |
51-55 |
56-60 |
61-65 |
Over 65 |
|
|
50-51 |
140-190 |
130-190 |
130-180 |
120-170 |
120-170 |
120-160 |
110-150 |
110-150 |
|
52-53 |
140-190 |
130-190 |
130-180 |
120-170 |
120-170 |
120-160 |
110-150 |
110-150 |
|
54-56 |
140-190 |
130-190 |
130-180 |
120-170 |
120-170 |
120-160 |
110-150 |
110-150 |
|
57-58 |
140-190 |
130-190 |
130-180 |
130-170 |
120-170 |
120-160 |
110-150 |
110-150 |
|
59-61 |
140-190 |
140-190 |
130-180 |
130-170 |
120-170 |
120-160 |
110-150 |
110-150 |
|
62-63 |
140-190 |
140-190 |
130-180 |
130-170 |
120-170 |
120-160 |
120-150 |
110-150 |
|
64-66 |
140-190 |
140-190 |
130-180 |
130-170 |
130-170 |
120-160 |
120-150 |
110-150 |
|
67-68 |
140-190 |
140-190 |
140-180 |
130-170 |
130-170 |
120-160 |
120-150 |
110-150 |
|
69-71 |
150-190 |
140-190 |
140-180 |
130-170 |
130-170 |
120-160 |
120-150 |
120-150 |
|
72-73 |
150-190 |
140-190 |
140-180 |
130-170 |
130-170 |
130-160 |
120-150 |
120-150 |
|
74-76 |
150-190 |
140-190 |
140-180 |
130-170 |
130-170 |
130-160 |
120-150 |
120-150 |
|
77-78 |
150-190 |
140-190 |
140-180 |
130-170 |
130-170 |
130-160 |
120-150 |
120-150 |
|
79-81 |
150-190 |
140-190 |
140-180 |
130-170 |
130-170 |
130-160 |
120-150 |
120-150 |
|
82-83 |
150-190 |
140-190 |
140-180 |
140-170 |
130-170 |
130-160 |
120-150 |
120-150 |
|
84-86 |
150-190 |
150-190 |
140-180 |
140-170 |
130-170 |
130-160 |
120-150 |
120-150 |
|
87-88 |
150-190 |
150-190 |
140-180 |
140-170 |
130-170 |
130-160 |
130-150 |
120-150 |
Recovery Heart Rate
One way to determine if you are gaining the benefits from exercise is to calculate your Recovery Heart Rate, a measure of how quickly you return to your resting heart rate after a workout. Nevertheless, the heart rate is a convenient and reliable indicator of the intensity of your exercise. It is good to monitor it so that you can adjust depending on your fitness level and the goals you want to achieve by exercising. Thus, heart rate monitoring brings benefits to all levels of users.
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