Your heart rate while resting and while exercising can tell a great deal about your fitness and risk of cardiovascular disease, Dr. Edward Laskowski writes on the Mayo Clinic website. Your heart rate may change, however, according to activity level, air temperature, emotions and may be affected by certain medications. If you feel your heart rate is too high or too low, consult a physician.
Resting Heart Rate
After 30 minutes of rest, a woman's heart should be beating between 60 and 80 times per minute, Dr. Larry Weinrauch writes for the HealthCentral website. A heart beating more than 95 times a minute after resting may be an indication that something else is happening, he adds, such as a cold or flu, anxiety or stimulants such as coffee. A high heart rate is not usually a sign of heart disease.
Calculating Maximum Rate
Research published in 2010 in "Circulation," the journal of the American Heart Association, suggests that a new formula be used to calculate peak heart rates for women. Dr. Martha Gulati, the study's lead researcher, suggests that for women, finding the maximum heart rate is a matter of simple math: Subtract 88 percent of your age from 206. A 35-year-old woman should have a peak heart rate of 175, for example. The American Heart Association argues that it is dangerous to exercise above 85 percent of your maximum heart rate, which could cause higher risk for cardiovascular problems.
Target Zone
The target zone is a range in which your heart beats during exercise, yielding maximum health benefits while minimizing risks to your health. The target zone is 50 to 85 percent of the maximum heart rate, according to the American Heart Association. Staying within your target heart zone can make the most out of your exercise routine and will help your body use energy efficiently.
How to Take Your Pulse
To take your pulse, place your index and middle fingers of one hand on the wrist directly below the thumb on your other hand, the American Heart Association instructs; you can also place your fingers on your neck below your jaw line near the windpipe. Feel for pulsing. You may have to move your fingers around before you find the best spot to take your pulse. Using a watch or clock, count the beats you feel for 10 seconds and multiply that number by 6; this will give you your heart rate in beats per minute.
