The number of times your heart beats per minute is indicative of how hard your heart is working at any given time. According to the American Heart Association, the more physically fit you are, the stronger your heart muscle and the lower your heart rate. A lower heart rate might help your heart use less effort to pump blood, while a higher heart rate can stress the heart and lead to medical problems.
Resting Heart Rate Basics
A resting heart rate is your heart rate measurement while you are at rest. For accuracy, the American Council on Exercise recommends measuring your resting heart rate in the morning before you leave your bed. A normal resting heart rate will be between 60 to 100 beats per minute. However, trained athletes or well-conditioned non-athletes might experience heart rates as low as 40 beats per minute.
Getting in the Zone
Target heart rate zones are often used to measure the pace and intensity of exercise sessions. The American Council on Exercise provides a formula to calculate a target heart rate zone. Begin by subtracting your age from 220. This number is your maximum heart rate under strenuous physical exertion. Next, multiply your maximum heart rate by 0.65 to determine the higher end of your target heart rate zone. Lastly multiply your maximum heart rate by 0.55 to determine the lower end of your target heart rate zone.
Abnormal Heart Rate Warnings
MayoClinic.com reports that heart rate can be affected by the air temperature, body size, medications, activity level, body positioning and emotional state. An abnormally low heart rate is called brachycardia and can cause weakness and fainting. An abnormally fast heart rate is known as tachycardia and may cause dizziness and shortness of breath. If any of those factors cause a significant deviation from a normal resting heart rate, medical attention may be needed.
Measuring Your Heart Rate
Measuring your heart rate is also known as taking your pulse. To take your pulse, first turn the palm of one hand face up. With the opposite hand, use your index and middle finger to press down at the base of your palm where your wrist begins. Count the number of throbs for 10 seconds and multiply that number by 10. This number is your heart rate measurement for one minute. If an irregular throbbing pattern is felt, count for one full minute and alert your health care provider.
Recovery Heart Rate
Calculating your recovery heart rate might help you determine whether you are benefiting from your exercise sessions. The quicker your heart returns to your resting heart rate after exercise, the more fit you may be. According to the National Emergency Medicine Association, recovery heart rate is calculated by taking your pulse immediately after exercise. One minute later, a second pulse measurement is taken. Subtract the first number from the second measurement. This number is your recovery heart rate. The higher the number, the more fit you are.
Achieving a Desirable Heart Rate
Exercise helps strengthen the heart, so participating in regular physical activity may help you achieve a desirable heart rate. The American Heart Association recommends beginners start slowly and exercise closer to the lower end of their target heart rate zone, gradually increasing intensity over time. Aerobic exercises such as brisk walking, dancing, jumping rope and running may help you reach your target heart rate.
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