Heart rate is one of the simplest measures of human well-being. As your heart performs the core functions of body, it is important to understand what your heart rate tells you and what are target heart rates for your age band.
The heart rate, pulse, is the number of times that human hearts beat per minute. As such, there is no benchmark indicating what constitutes a good heart rate because it depends on our health condition, medication and fatigue level. Still, cardiac guidelines suggest that most health humans have a heart rate in the range of 60 to 100 beats per minute. Usually, athletes have a lower heart rate nearing 40 to 60 beats per minute. Heart rate of most athletes is on a lower side because of good physical condition of their heart as it takes much less energy to pump blood to all parts of the body. That is also why higher heart rates are usually associated with less satisfactory heart conditions. Normally, heart rate is positively related to age reflecting higher pulse for individuals as they grow old. Overall, your heart rate is dependent on various factors including air temperature, body position, body size and medication usage.
So how do you maintain a healthy balance of heart rate? The answer is achieving target heart rate when exercising. The target heart rates tells you if you are over-exercising or your exercise plan isn't helping you burn any calories. Before measuring target heart rate, it is a good idea to know your normal heart rate. As outlined, the normal heart rate for most individuals falls anywhere between 60 and 100 beats per minute. You can use any heart monitoring tool or blood pressure measuring machine to get an idea of your heart rate. In fact, you can do it manually by pressing on the pulse inside of your wrist of the thumb side. Using first two fingers, press gently over the blood vessels on the wrist will give you an idea of the number of pulse in a minute. As a rule of thumb, you can multiply the number of beats count in ten seconds by six to get heart rate in 60 seconds or you can count the pulse for an entire minute. Knowing your normal heart rate will help you maintain good heart rate as you develop good exercise routine. In contrast, Your target heart rate will tell if you are straining or if your so-called exercise isn't burning any calories.
The target heart rate for different age bands varies but your target heart rate is 50% to 85% of the maximum heart rate of your age band. As such, the maximum heart rate is about 220 minus your age. So, if your age is 45, the maximum hear rate is 220 minus 45, which is 175. Therefore, the target heart rate while exercising is anywhere from 88 beats to 149 beats per minute i.e. 50% to 85% of 175. As discussed, the target heart rate helps individual gauge their exertion level therefore expert recommend that you should aim for 50 percent range in the first few weeks building up to 85 percent level in the following weeks. The objective should be to maintain a target rate of 85 percent of maximum heart rate as you continue to workout.