Heart rate, or pulse, is the number of times that your heart beats each minute. Heart rate is influenced by age, fitness level, emotions and medication. Abnormal heart rates are signs of medical problems associated with circulation, such as blockages and diabetes, or a fluid imbalance, such as dehydration. Heart rates can be measured using a stethoscope over your heart or by feeling the pulsations at sites such as your wrist or neck.
Resting Heart Rate
Your true resting heart rate is determined as you awaken before you have exerted yourself. A normal rate for an adult is between 60 to 100 beats per minute. Trained endurance athletes have resting heart rates between 40 and 60 beats per minute. Lower resting rates signal that your heart functions efficiently with a decreased risk of heart problems. Resting heart rates, although not true resting rates, are usually taken prior to exercising.
Maximum Heart Rate
Maximum heart rate is the highest heart rate that can be reached. It is estimated by subtracting your age from 220. Determining your maximum heart rate allows you to calculate the training heart rate you should reach during cardio training. According to the Mayo Clinic, maximum heart rate is affected by medication. An unusually high heart rate is a sign of a medical problem.
Target Heart Rate
Target heart rate is the heart rate that is used to determine the intensity level of cardio workouts. This rate is calculated by a preset percentage of your maximum heart rate. Lower intensity cardio workouts should reach 50 to 60 percent of your maximum heart rate. Higher intensity workouts should reach 70 to 85 percent of your maximum heart rate. When these intensities are reached for a period of 20 to 30 minutes, training benefits will occur. Intensities higher than 85 percent are considered too high and should not be reached.
Recovery Heart Rate
Recovery heart rate is measured after a cardio training session as your body returns to a resting state. This measurement is found by taking two pulse checks, one immediately following the workout, up to 10 seconds upon completion, and the second check one minute later. The difference in the two measurements is considered the recovery heart rate. A higher rate indicates a higher fitness level. A trained individual returns faster to resting rates compared to an untrained individual.
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