How To Calculate Maximum Heart Rate?

How To Calculate Maximum Heart Rate
Target Heart Rate and Estimated Maximum Heart Rate One way of checking intensity is to determine whether your pulse or heart rate is within the target zone during physical activity. For moderate-intensity physical activity, your target heart rate should be between 64% and 76%, of your maximum heart rate.

  • 64% level: 170 x 0.64 = 109 bpm, and
  • 76% level: 170 x 0.76 = 129 bpm

This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 109 and 129 bpm during physical activity. For vigorous-intensity physical activity, your target heart rate should be between 77% and 93%, of your maximum heart rate.

  • 77% level: 185 x 0.77 = 142 bpm, and
  • 93% level: 185 x 0.93 = 172 bpm

This shows that vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 142 and 172 bpm during physical activity. Generally, to figure out whether you are exercising within the target heart rate zone, you must briefly stop exercising to take your pulse. You can take your pulse at your neck, wrist, or chest. We recommend the wrist. You can feel the radial pulse on the artery of the wrist in line with the thumb.

  1. Deborah Riebe, Jonathan K Ehrman, Gary Liguori, Meir Magal. Chapter 6 General Principles of Exercise Prescription. In: ACSM’s Guidelines for Exercise Testing and Prescription,10th Ed. Wolters Kluwer/Lippincott Williams & Wilkins, Philadelphia, PA: 2018, 143-179.
  2. , Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: U.S. Dept of Health and Human Services; 2008.
  • : Target Heart Rate and Estimated Maximum Heart Rate

    Contents

    What is the best maximum heart rate formula?

    #1 – Estimate maximum heart rate with a maximum heart rate formula – The easiest way to calculate maximum heart rate is to use the formula to estimate it. It is also the safest approach which is perfect for beginners. There are many studies on maximum heart rate formulas. Most popular of them are:

    – most common and widely used maximum heart rate formula – more precise formula, adjusted for people over the age of 40 – slightly more precise formula, adjusted for generally active people

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    Unfortunately, neither of above-mentioned formulas are gender-adjusted. Generally women tend to have a 5-to-10-beat higher maximum HR than men, so that is additional something to account for. If you’re new to this, it’s better to check several formulas and choose a middle ground.

    Personally, I found formula adjusted for active people to be almost spot on among people I trained with: Maximum Heart Rate = 211 – 0.64 x Age Keep in mind that these formulas focus on the ‘theoretical’ maximum heart rate. The actual maximum heart rate that an athlete can reach will vary across different sports.

    For example, running involves more muscles than cycling and overall maximum heart rate tends to be a little higher. At the same time, maximum heart rate while swimming is lower due to a cooler environment and using mostly upper body muscles which are smaller in size.

    What is my maximum heart rate based on my age?

    Target Heart Rate and Estimated Maximum Heart Rate One way of checking intensity is to determine whether your pulse or heart rate is within the target zone during physical activity. For moderate-intensity physical activity, your target heart rate should be between 64% and 76%, of your maximum heart rate.

    • 64% level: 170 x 0.64 = 109 bpm, and
    • 76% level: 170 x 0.76 = 129 bpm

    This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 109 and 129 bpm during physical activity. For vigorous-intensity physical activity, your target heart rate should be between 77% and 93%, of your maximum heart rate.

    • 77% level: 185 x 0.77 = 142 bpm, and
    • 93% level: 185 x 0.93 = 172 bpm

    This shows that vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 142 and 172 bpm during physical activity. Generally, to figure out whether you are exercising within the target heart rate zone, you must briefly stop exercising to take your pulse. You can take your pulse at your neck, wrist, or chest. We recommend the wrist. You can feel the radial pulse on the artery of the wrist in line with the thumb.

    1. Deborah Riebe, Jonathan K Ehrman, Gary Liguori, Meir Magal. Chapter 6 General Principles of Exercise Prescription. In: ACSM’s Guidelines for Exercise Testing and Prescription,10th Ed. Wolters Kluwer/Lippincott Williams & Wilkins, Philadelphia, PA: 2018, 143-179.
    2. , Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: U.S. Dept of Health and Human Services; 2008.
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  • : Target Heart Rate and Estimated Maximum Heart Rate

    How do you measure your max heart rate?

    But what is maximum heart rate? – We should first try and define heart rate which is the speed of the heartbeat, measured in beats per minute. This value varies according to physical condition and events such as exercise, sleep or different stressors.

    The normal resting rate is of 60-80bpm. Knowing personal variations in these values is important as any significant change can signal some kind of health condition. A fast heart rate can be caused by anemia, fever, overactive thyroid gland, stimulants, stress, heart disease etc. A slow pulse on the other hand can be triggered by heart disease, an underactive thyroid gland, blood clots, diseases of the blood vessels etc.

    HRmax is the highest heart rate that can be achieved by a person, usually through exercise and can show how hard one’s heart can work during physical exertion. It is usually determined by genetic factors and it also diminishes with age and training doesn’t seem to have any impact on it.

    How to accurately determine your maximum heart rate?

    – Warm up thoroughly. – Run or Bike for 4 minutes. – Active rest – walking or easy cycling for 3 minutes. – Run or Bike for 4 minutes. – Active rest – walking or easy cycling for 3 minutes. – Run or Bike for 2 minutes at which point run or bike as fast as you can until you reach exhaustion and can’t continue. – Immediately take your heart rate.

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    Is 140 BPM a good heart rate?

    Working out to a pulse of 140 bpm (or 23 beats every 10 seconds) typically puts adults in the moderate anaerobic zone and is beneficial for improving general fitness. A pulse of 140 is 74% of the maximum heart rate (HRmax) for a typical adult male. Consult the table below to check what workout zone a 140 pulse rate puts you in for your specific age and gender.

    Is 85 a good heart rate?

    Is 85 resting heart rate bad? The average healthy adult will have a resting heart rate of 60 bpm or higher. Although in clinical practice, the resting heart rate between 60 and 100 bpm is considered to be normal, people with a resting heart rate higher than 80 bpm could have an increased risk of developing cardiovascular disease.

    Is 63 a good pulse?

    Normal Resting Heart Rate for Women – The normal resting heart rate for adult women is similar of men, between 60 bpm and 100 bpm. Age and activity level are more important factors for heart rate. Studies show that having high resting heart rate increases ( 3 ) your risk even after controlling for other factors such as physical fitness, blood pressure, and lipid levels.

    Is a resting heart rate of 80 bad? A bpm of 80 is still within the normal range, but over 90 can be dangerous. For example: One study tested the resting heart rate of about 3,000 men over 16 years. The study found that, after accounting for other risk factors, men with a resting heart rate over 90 bpm were three times more likely to die than the men with the lowest RHR.

    Further, an increase in heart rate over time is associated with an increased ( 4 ) risk of death from heart disease and all-cause mortality.