By age 54, your heart has been beating for more than half a century and is starting to slow down. As is the case with all muscles in your body, your heart becomes less efficient. Blood vessels become less flexible while deposits can form in your arteries. You can keep your heart beating and your blood free pumping if you make exercise a part of your daily routine. Knowing your heart rate helps you gauge how hard to work out to reap benefits and avoid detriments.
Heart Rate Explained
Your heart rate, measured by your pulse, is the number of times your heart beats per minute. Calculate your heart rate by taking your pulse for a full minute, or count the beats per minute for 10 seconds and multiply the number by six. Your normal heart rate indicates your heart's BPM while you are going about your daily life. Even moderate activity or exercise will speed up your pulse. Your maximum heart rate is the fastest your heart can beat and your target heart rate is the zone you want to target to get the most benefits out of your exercise.
Normal Heart Rate
A normal heart rate for someone age 54 is anywhere from 60 to 100 BPM, according to Cleveland Clinic. Heart rates vary from person to person. The wide range of 60 to 100 BPM also covers a wide age group of anyone over age 18. Children aged 6 to 15 have a normal heart rate of 70 to 100 BPM, slightly higher than adults. Your heart rate is not the same as your blood pressure. Blood pressure calculations indicate the force of the blood against your artery walls, according to the American Heart Association.
Maximum Heart Rate
The maximum heart rate for someone age 54 is 166 BPM. This is the fastest your heart could possibly beat without detrimental health consequences. Your maximum heart rate calculation comes from subtracting your age from 220. Knowing your maximum heart rate is useful during exercise to know if you are pushing your body's limits and should slow down.
Target Heart Rate
The target heart rate for someone age 54 is between 116 to 154 BPM, according to the heart rate calculator at MayoClinic.com. Your target heart rate reflects your heart rate when it's beating in the target zone that gives you the most benefits during exercise. The harder your exercise, the faster your heart rate will be. Your target heart rate is between 60 and 80 percent of your maximum heart rate, depending on your fitness level and how hard you exercise. You never want to exceed 85 percent of your maximum heart rate, Cleveland Clinic warns, or ever achieve your maximum heart rate. Pushing your heart too hard does not give you any additional fitness benefits and it increases your orthopedic and cardiovascular risks.
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