What Should Your Heart Rate Be At

What Should Your Heart Rate Be At – Apple Watches and Fitbits are all the rage around Charleston and Mount Pleasant. Whenever you’re working out at the gym, you’ve probably noticed the ubiquitous heart rate monitor flashing red. While most exercise enthusiasts know that getting your heart rate up is wonderful, do you really know what a good heart rate means?

This week we’re going to focus on good heart rates for all age groups and why you need to keep your heart in the “happy zone.”

What Should Your Heart Rate Be At

This may seem like a silly question, but the consequences of ignoring HR are nothing short of ridiculous. We’ve all felt the emotions after working out in elementary school gym class. But what does it matter how fast your heart beats?

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According to the American Heart Association, “Your heart rate is the number of times your heart beats per minute. A normal heart rate varies from person to person. Knowing your heart rate can be an important measure of your heart health. Your heart rate and regular changes can vary with age and may indicate heart disease or other conditions that require treatment.” So basically, you can use ticker beats to measure your fitness level during your workout.

According to Harvard Medical School (who can argue with them) “The function of the heart is very important because the heart rate is important. The heart circulates blood rich in oxygen and nutrients throughout the body. When it doesn’t work well, Everything can be influenced. Heart rate plays a central role in this process (called “cardiac output”) because it is directly related to heart rate and stroke volume (the amount of blood pumped out with each beat).

You may have seen different “cardio zones” on the treadmills and ellipticals around the gym (or see the picture above). They usually range from “inactive” to “maximal” with difficulty categories such as “weight loss” and “aerobic training phase”. And different age groups have different ranges. You shouldn’t do a lot of graphical calculations since elementary school.

Unfortunately, Yes, these charts are based on Averages. This means that they are turned off according to the fitness level. In fact, Mike Siemens, M.S. As Canyon Ranch Spa’s exercise director noted on Active.com, these HR levels can be up to 30 points higher than an individual’s fitness level:

How To Easily Measure Your Heart Rate Variability

“The reason for this huge error is that they all use 220 – AGE = maximum heart rate. It can cut +/- 30 times per minute. In real life, this means that if you are 50 years old – the charts predict 170 beats per minute for you. Meanwhile, Real’s maximum heart rate can be up to 140 or 200 beats per minute. This is the normal range of human heart rate. You cannot tell from the charts that your maximum heart rate is lower or higher than 220 – AGE.”

While (As long as you see your doctor regularly and are in good general health.) Heart zone charts are a good guide to start your workout planning. The most accurate “Zone” reading; In order to get in shape, the magazine recommends doing the VO2 test, also known as the Metabolic Test. This includes scheduling an appointment with a professional (such as the MUSC Wellness Center) and expert help setting heart rate training zones.

So what do they mean now that you have the right HR level? VeryWellFit has a wonderful article that explains the benefits of exercise at all heart rates.

“Training in this zone is less intense and does not provide the benefits of cardiovascular training. But studies show that body fat, Studies have shown that it lowers blood pressure and cholesterol. In this zone, the body needs 10 percent carbohydrates; It gets its energy by burning 5 percent protein and 85 percent fat.

Understanding Heart Rate Zones

“Because the workout is a little more intense, you burn more calories per minute than in a healthy cardio zone. It covers more distance because it goes faster. Calories burned depend more on distance traveled and weight than any other factor. In this zone, 85 percent of your body is fat; He feeds himself with 5 percent protein and 10 percent carbohydrates.”

This is the zone where endurance training is intended. It improves circulation by helping your body build new blood vessels and improves heart and lung capacity. I believe that aiming for 20-60 minutes in this zone provides the best fitness training benefits. You get 50 percent of your calories from fat; Burn 50 percent carbs and less than 1 percent protein while in this zone.

“This level of practice pushes the body to the limit where it starts to produce lactic acid. Race riders use this zone to move faster.

Exercises in this heart rate zone should be part of a 10-20 minute distance or interval workout. Because you cover more distance per minute, you burn more calories per minute than lower heart rate exercises. 85 percent of the body is carbohydrates; 15% fat and less than 1% protein burned in this zone.

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“Use this zone only for short bursts where you work hard for a minute, then go back to a lower intensity for a few minutes and repeat. Consult your doctor to ensure that you can safely work at such a high heart rate. While many calories are burned per minute in this zone, 90 percent of them are carbohydrates; 10 percent fat and less than 1 percent protein.” For most adults, the heart rate is between 60 and 100 beats per minute (RHR). Although it usually increases with age, many factors can affect RHR. By Casey Meserve

Basal heart rate, also known as RHR, is a measure of the average heart rate (bpm) your body beats per minute when your body is resting in a moderate environment and has not been exposed to recent exertion. The metric is useful for tracking fitness levels and heart health. A low heart rate is usually a good sign. According to the American Heart Association, the average RHR is between 60 and 100 bpm.

Generally speaking, if your heart rate drops; This means that each hit is more effective. A low RHR is a sign of a strong heart muscle that can pump enough blood to supply the body with enough oxygen without becoming too tired. Your fitness level increases when your body no longer has to work as hard to pump blood to oxygenate your muscles.

Women’s hearts are generally smaller than men’s. Therefore, each heartbeat requires less blood flow and the heart must pump faster to achieve the desired output. The data show that the average RHR for women is about 3.5 beats higher than for men.

Heart Rate Zones

The average heart rate at all ages was 58.8 for women and 55.2 beats/minute for men.

As most of our members are athletes and/or have a special interest in their health and well-being; Not surprisingly, normal RHR values ​​for men and women are below the average set by the Centers for Disease Control.

As we age, the RHR increases until about age 40, after which it levels off. The charts below show how the resting heart rate of members and Americans varies by gender and over time.

Average adult age- and sex-specific RHR values ​​are based on data from the US Department of Health and Human Services.

Find Your Resting And Target Heart Rates

Prolonged stress increases RHR and increases the risk of heart attack and stroke. In general, 60% of members reported (via the journal function) that entering the time of stress increased their resting heart rate. Our data show that men and women in most age groups experience similar changes in RHR due to stress. Other emotions, such as happiness, can increase RHR.

Your heart rate varies from minute to minute, but your RHR usually stays consistent from day to day. Total, No Depending on age and other factors, experiencing an abnormally high or low RHR despite a wide range of normal RHR may indicate an underlying problem.

In adults, a lower RHR is associated with greater fitness and a lower incidence of heart disease. A persistently high RHR can be associated with cardiovascular problems.

Getting your RHR repaired can be as easy as walking out the door. Brisk walking increases heart rate during and during activity, and daily exercise gradually decreases it.

What Is Your Heart Rate Range?

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