Exercise isn't only about getting up and moving. Although most exercise is beneficial, it's the most effective when you're hitting your target heart rate, according to the American Heart Association website in the article "Target Heart Rates." As you become more physically fit, you may be able to do more strenuous exercises while still remaining in your target heart rate. Consult a doctor before making changes in your exercise program.
Average Resting Heart Rate
Your heart rate can tell you a lot about how you exercise and how physically fit you are. Although the average heart rate at rest for the average adult is between 60 and 100 beats per minute, a well-trained and physically fit athlete may have a resting heart rate of about 40 beats per minute, according to Mayo Clinic physical medicine and rehabilitation specialist Edward R. Laskowski, M.D., in the article "Heart Rate: What's Normal?" on MayoClinic.com.
The Talk Test
Some exercise machines, like treadmills and elliptical machines, contain a heart rate monitor that digitally reads your heart rate and adjusts the resistance level of your exercises accordingly. If you're running outside and do not have access to a heart rate monitor, use the talk test, the University of Maryland Medical Center website notes in the article "Put the Power of Regular Physical Activity to Work for You." If you can comfortably say more than three words in a row while exercising, push yourself a little harder. If you can't say more than a word or two in a row, slow down.
Calculate Your Maximum Heart Rate
When you exercise, you should try to stay within 50 percent to 85 percent of your maximum heart rate, notes the American Heart Association website. To calculate your maximum heart rate, subtract your age from 220. The AHA recommends starting a regular exercise plan at 50 percent of your target heart rate and slowly working up to about 75 percent of your target heart rate over several weeks. As you become more active, you may notice your heart rate will stay lower, even though you are pushing yourself more.
Prescription Medications and Heart Rate
Your heart rate may be affected by some prescription medications, including blood pressure medications. If you take blood pressure medication, consult your doctor to determine the target heart rate you should follow while exercising. Usually, individuals who take blood pressure medication will have a lower target heart rate than individuals who do not take this medication.
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