Fit Heart Rate

Heart rate is a good indicator of overall fitness and level of exertion during physical activity. Heart rate is influenced by a number of factors including age, fitness level, emotions, body size and medication use. In general, resting heart rate is lower in physically fit people. During exercise, staying within your personal target heart rate is the best way to ensure that you are sufficiently exerting yourself.

Target Heart Rate

Target heart rate is the heart rate during exercise that provides most fitness benefits. Your personal target heart rate is equal to 50 and 85 percent of your maximum heart rate, which is about 220 minus your age. For example, the average maximum heart rate for a 30-year-old is 190 beats per minute. Therefore, the target heart rate zone for the average person of this age is between 95 and 162 beats per minute.

Exercise and Heart Rate

A fit heart rate can be achieved by moderate- to vigorous-intensity activities like walking or jogging. When starting an exercise program, the American Heart Association (AHA) recommends aiming at the lowest part of your target zone (50 percent) during the first few weeks, then gradually building up to the upper part of your target zone (75 percent). After six months or more of regular exercise, says the AHA, you may be able to exercise at the upper limit (85 percent) of your target heart rate.

Resting Heart Rate

Resting heart rate a person's heart rate while at rest. According to Mayo Clinic physician Edward R. Laskowski, M.D., a normal resting heart rate ranges from 60 to 100 beats a minute, though a well-trained athlete may have a resting heart rate of closer to 40 beats per minute. "For healthy adults, a lower heart rate at rest generally implies more efficient heart function and better cardiovascular fitness," says Dr. Laskowski. According to the AHA, the best time to measure resting heart rate is in the morning, after a good night's sleep, and before getting out of bed.

Measuring Your Heart Rate

Heart rate can be determined at while at rest or during exercise by simply taking your pulse. Place two fingers on the inside of your wrist or on your neck, to the side of your wind pipe. Once you find your pulse, count the number of beats in 10 seconds, using a watch or a clock. Multiply this number by six to find the number of beats per minute. To determine your level of exertion without a timer, a good rule of thumb is that if you can carry out a conversation, you are not exercising too hard. If you can sing, you are not exercising hard enough. If you get out of breath quickly, especially if you have to stop exercising to catch your breath, you are likely working too hard.

When to See a Doctor

According to Dr. Laskowski, while there's a wide range of normal heart rates, an unusually high or low heart rate may indicate a health problem. You should consult a doctor if resting heart rate is consistently over 100 beats per minute (tachycardia) or under 60 BPM (bradycardia), especially if you have fainting, dizziness or shortness of breath.