Becoming physically fit involves more than running laps and lifting weights. While overextending yourself can eclipse the benefits of being active, properly pacing yourself during activity can significantly reduce your risk of injury. Assessing your maximal heart rate for exercise sessions can help you measure your initial fitness level and mark your progress as you go.
Healthy Pulse Range
A normal resting heart rate for adults is about 60 to 100 beats per minute, according to MayoClinic.com. However, a physically fit person such as a trained athlete may have a typical resting heart rate of about 40 beats per minute, because a strong heart won't have to beat as many times to circulate the same amount of blood. Your maximum heart rate is the fastest your heart can beat with maximum exertion. Although you would need to perform a graded exercise test at a medical facility to assess your true maximum heart rate, you may calculate your maximum heart rate by subtracting your age from 220.
Target Heart Rate
You will get the most out of exercise if you work out within the range of 60 to 80 percent of your maximum heart rate. For example, a 40-year-old's ideal range would be 108 to 144 beats per minute. This range, also called your target heart rate zone, may extend as low as 50 percent or as high as 85 percent depending on factors such as your current level of fitness. However, avoid exercising above 85 percent of your maximum heart rate, or else you will increase your risk of orthopedic and cardiovascular problems without getting many extra benefits from your exercise, according to Cleveland Clinic.
Healthy Pacing
Begin exercising at about 50 percent of your maximum heart rate if you're newly active. Gradually pick up the pace until you reach the higher end of your target zone over the next few months. Your target rate may reach as high as 85 percent after about six months of consistent exercise, though you don't ever need to reach that level to be physically fit, according to the American Heart Association. More important than calculating your heart rate is constantly checking in on how you feel. Slow down if you feel as though you are working too hard.
Alternative Measurement Tip
Checking your pulse and ensuring that it stays within your target zone is the best way monitor your body during vigorous activities such as jogging. However, if your main form of exercise is at a low-to-moderate pace, you may be able to assess your heart rate by doing the "conversation" test. You aren't overexerting yourself if you can hold a conversation as you walk, but you may not be working as hard as you should if you can sing a song during your walk.
Considerations
The "220 minus your age" rule for maximum heart rate doesn't apply to all people. Consult your doctor if you've noticed that you feel overly exerted at 50 percent or not challenged enough at 85 percent of your target heart rate zone. He may perform health assessments and recommend another scale such as the "Rate of Perceived Exertion." If you use this method, you would assign a number on a scale of 0 to 10 based on how the exercise is making you feel. A "0" would represent no exertion at all and a "10" would be the most strenuous exercise possible, according to Health Services at Columbia University.
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