Introduction
During cardiovascular exercise, the vascular system works hard to deliver more oxygen to the working muscles. Though you may feel as though you are exercising hard enough, the proof is in the numbers. Monitoring both heart rate and blood pressure during exercise provides clues about how hard you are actually working.
Normal Heart Rate During Exercise
According to the American College of Sports Medicine (ACSM), a heart rate between 50% and 90% of maximum heart rate will help you achieve your fitness goals. Every person's maximum heart rate will vary according to age, as well as the current level of training and genetics.
To figure your target heart rate, use this simple formula: 220 minus your age. For example, if you are 40 years old, take 220 minus 40, which equals 180. Then multiply the maximum heart rate number by 55% to find the estimated low range and by 90% to find the estimated high range during exercise. Using the same example, 180 multiplied by 55% and 90% yields a heart rate range between 99 and 162. This range is called the target heart rate zone and is considered a healthy heart rate during exercise for a 40-year-old.
Normal Blood Pressure Rate During Exercise
Normal resting blood pressure is 120/80 mmHg or less. The top number (of the fraction) represents the pressure against the artery walls when the heart contracts, and bottom number represents the pressure against the artery walls between heart beats.
During cardiovascular exercise, systolic pressure (the top number) increases progressively as the cardiovascular system attempts to deliver more oxygen to the working muscles. The diastolic pressure (the bottom number) stays about the same, or decreases slightly.
Nearly 70 million Americans have high blood pressure (bp). Individuals with hypertension should avoid exercise if resting systolic bp exceeds 200 mmhg and/or diastolic bp exceeds 115 mm.
References
- IDEA Personal Trainer: FAQs About Cardio Training
- American Council on Exercise, Personal Trainer Manual, 2nd ed, 1996
- ACE Fit Facts: Exercise and Hypertension
