If you are like most men, you probably have an exercise goal to lose weight, increase stamina or improve your cardiovascular health. Knowing your average heart rate while exercising can help you identify your target heart rate range.
Exercising below your target range slows your progress and going above it leads to overtraining and could be harmful. Consult with your medical practitioner before starting a new exercise regimen.
The average exercise heart rate for men is between 50 and 85 percent of the maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220.
Average Heart Rate Range
At rest, a normal heart rate for adults and children over the age of 10 is between 60 and 100 beats per minute, according to the normal heart rate chart provided by MedlinePlus. The normal heart rate range for highly trained athletes is lower, between 40 and 60 beats per minute.
A high pulse rate at rest may be a sign of a serious medical condition. If you find it difficult to locate your pulse, this may indicate an artery blockage. Consult your doctor if your resting heart rate is outside of the normal range.
Calculate Your Target
First figure your maximum heart rate by subtracting your age from 220. If you are 40, for example, 220 minus 40 is 180, so 180 beats per minute is your maximum heart rate.
The University of Rochester Medical Center notes that the target heart rate range for adult men is 50 to 85 percent of your maximum rate. To calculate your target range, take your maximum heart rate number and multiply it by 0.50 and 0.85. Using 180 as an example, 180 x 0.50 = 90 and 180 x 0.85 = 153. You now have your target range of 90 to 153.
Determine Your Heart Rate
Use a heart rate monitor with a chest strap for the greatest accuracy. Another effective way to get your resting heart rate is to put your middle finger on your wrist pulse and count the throbs for 15 seconds, then multiply by four.
When beginning a training regimen, start at the low end of your target range and progress to the maximum over time. Expect to make progress in a few weeks if you exercise regularly three to five times per week for 30 to 60 minutes each session. Gradually make modest adjustments to your training by working out harder, longer or more frequently.
Eventually, you will be exercising at 85 percent of your maximum heart rate, but many training professionals recommend an average heart rate of 60 to 75 percent to see weight loss and cardiovascular improvements, advises Harvard Health Publishing.