When you are working out, how do you know if you are not pushing yourself hard enough, or you are over doing it?
Finding your target heart rate, based upon your age will help to guide you in your daily and weekly workout routines. Knowing your heart rate can also help you to keep your fitness at a healthy level.
What is your resting heart rate?
Simple – how many times your heart beats per minute when you are at a complete rest and not moving around. The best time to check this is in the morning when you wake up, or haven’t moved for about 5-10 minuites.
Most people are between 60 and 100 beats per minute. Your resting rate is partially determined by your current state of fitness and age. But remember that there are many factors that can effect this: stress, hormones, medication, anxiety, and how much physical activity do you do in a day.
The lower your resting heart rate is, the better. Generally, a low heart rate can mean your heart doesn’t have to work as hard to maintain a steady beat. Many studies have proven that higher resting heart rates are usually linked to a decreased fitness level and higher blood pressure and weight.
The table below shows target heart rates for different ages. An easy way to determine your maximum and average workout heart rates is to take the number 220 and subtract your age.
The average target heart rate for working out it between 50-70% of your maximum rate.
Invest in a heart rate monitor and keep a tab on your heart rate as you exercise, and keep within your targeted range.
Some drugs and medications can affect your heart rate also, so you need to remember that you should always check with your physician before doing any type of exercise.
Photo by Artur Łuczka on Unsplash