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What Should Your Resting Heart Rate Be After Exercise
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Understanding Your Resting Heart Rate
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You can check your heart rate by placing two fingers on your wrist or neck and measuring your pulse. Jamie Grill/Getty Images
According to Dallas cardiologist John Osborne, MD, regularly checking your heart rate will establish a baseline for better understanding your cardiovascular health.
“If you know your overall heart rate, and if it’s abnormal, that can give you a warning, a reminder, to say, ‘I need to look into that,'” Osborne said.
What Is A Normal Resting Heart Rate?
Here’s how to check your resting heart rate and calculate your target and maximum heart rate while exercising.
According to the American Heart Association, the best places to check your pulse are your wrists, the inside of your elbows, the side of your neck, and the tops of your feet.
For most people, the wrist or neck is the easiest to read, but as long as you can get a good read, neither location is necessarily more accurate than the other, Osborne says.
According to Osborne, it makes sense to check your heart rate regularly, about once a month. To get the most accurate measurements, he should take several measurements in a row and try not to smoke, drink alcohol, or consume caffeine beforehand, as these can affect his heart rate.
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A normal resting heart rate for adults is usually between 60 and 100 bpm, but can vary based on age, genetics, health, and fitness.
If you’re interested in monitoring your heart rate while exercising, you’ll need to use a different measure.
Exercise intensity is related to your heart rate, so tracking your heart rate can give you an idea of how hard your body is working and the typical intensity of your exercise.
You can calculate your maximum heart rate by subtracting your age from 220. Then, when you’re doing moderate physical activity, your target heart rate should be between 64% and 76% of your maximum heart rate, and for vigorous exercise, between 77% and 93%.
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So, for example, the average healthy 30-year-old should maintain a heart rate between 121 and 144 beats per minute during moderate exercise and between 146 and 176 beats per minute during vigorous exercise to maximize their energy.
The chart below is a rough estimate of the target heart rate zones for each age group, according to the American Heart Association. These numbers are general guidelines, so you should see your doctor to discuss these numbers:
If your heart rate is above your target range during exercise, consider possible explanations before getting too concerned. Osborne says he often sees people worry unnecessarily about whether their heart rate is above the “target” range, when in fact they may just be watching the effects of starting a new exercise routine.
The limitation of these measures is that everyone’s heart is different, Osborne said. In fact, some people in their 30s may not have a problem with a rate above 176 bpm, while others experience muscle cramps above 146 bpm.
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A normal heart rate varies from person to person, and not all experts agree on what “normal” means.
“It’s very individual and depends on your own muscles and genes,” Auberson said. “By looking at heart rate to predict, ‘Am I in a normal state?’ Unfortunately, it’s not very accurate.”
For those looking to increase endurance by reaching their anaerobic threshold, it’s a good idea to ask yourself:
To measure your personal limits, you can also undergo a cardiopulmonary exercise test, in which your doctor measures your heart and lung function while you exercise on a stationary bike or treadmill. This includes connecting to an EKG, a blood pressure cuff, and a mouthpiece that measures respiration.
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Since both the heart and lungs respond to the energy demands of exercise, measuring them this way can tell your doctor how well your body absorbs the added stress, according to Stanford Healthcare.
This test is usually done by professional athletes, Osborne said. “If you can move that number and improve the efficiency of your muscles, that means you run faster and perform better.”
Watch Now: The Benefits of Swearing Are More Than You Think: From Improving Your Workouts to Bonding with Coworkers To enjoy safe, effective workouts and get the most out of them, it’s important to monitor your efforts throughout your training grade.
Target heart rate (THR) is a tool to help you set exercise intensity goals and is most commonly measured for cardiovascular exercise (as opposed to strength training, though it’s certainly useful in strength training). force, as we will see later).
Resting Heart Rate Chart By Age And Gender
Your THR is your recommended heart rate per minute, the number of times a healthy heart for a person of your age and gender should beat at a specified exercise intensity.
Exercise scientists recommend that people exercise at an intensity between 50% and 85% of their Heart Rate Reserve (HRR) to get the most benefit from cardiovascular exercise.
Your THR will vary depending on the type of exercise you are doing and your activity goals.
For example, you will generally benefit more from a higher target heart rate during cardiovascular exercise (with the goal of improving cardiorespiratory fitness) than during strength training.
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While strength training has some cardiovascular benefits (your muscles need oxygen from your heart when you push a load), the goal here is to build muscle. This requires periods of rest and recovery during which you can do little or no activity, and your heart rate may not rise during these periods. During strength training you will see your heart rate fluctuate and drop below the 50% mark at rest, while during cardio we want to keep our heart rate at least 50% of our heart rate reserve.
In cardio modes like High Intensity Interval Training (HIIT), you’ll also see your heart rate fluctuate between a higher intensity zone (70-85%) and a lower intensity zone (50-70%), but the goal remains, to keep your heart rate within the target range of 50-85%.
Your target heart rate for exercise also depends on your current fitness level. For example, I would recommend an unfit person with a sedentary lifestyle to start walking for cardiovascular exercise, aiming for a heart rate zone between 50% and 65% of their heart rate reserve (relatively high intensity). low to moderate). On the other hand, an athlete, such as a boxer preparing for a fight, will need to spend more time in the higher range (60-85% of their HRR) during their cardio training.
One way his heart rate can be used during strength training is to help him manage his rest periods. For example, instead of setting a rest period (say 1-3 minutes), say “I’ll do the next set when my heart rate drops back to 50%.”
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Remember that certain medical conditions and medications can affect your heart rate, causing it to be abnormally high or low. Some people are also born with higher or lower heart rates than average; this must be taken into account. If your heart rate is unusually low or high, you’d better monitor your exercise intensity using a talk test or voluntary exercise rate.
Before calculating your RHR, make sure you are sitting and resting for at least 5 minutes. Remember, the best time to measure your RHR is right after you wake up in the morning.
Find your pulse in the radial artery on the thumb side of your wrist or in the neck on the side of your windpipe. Use your index and middle fingers instead of your thumb (the thumb has its own pulse).
Set a timer for 1 minute and count how many times you feel your heart beat during that time. Record this number as your resting heart rate (RHR)
Elderly Resting Heart Rate Chart
Now, to get the different exercise intensity zones, you need to calculate the different percentages of your HRR and add your resting heart rate back together:
Your target heart rate may be to work at a lower intensity (50-60%) or more
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