A Simple Guide to Understanding and Interpreting Your Heart Rate During Workouts

One of the simplest ways to measure the intensity of a workout is by monitoring your heart rate. Your heart rate is a measure of how many times your heart beats per minute and is a good indicator of how hard your body is working during exercise. Here's a simple guide on how to interpret your heart rate during workouts and what you should expect.

Resting Heart Rate:

First, let's talk about resting heart rate. This is the number of times your heart beats per minute when you are at rest, and it varies from person to person. On average, a resting heart rate for adults ranges between 60 to 100 beats per minute. The lower your resting heart rate, the more efficient your heart is at pumping blood, which is a good sign of cardiovascular health.

Heart Rate During Exercise:

Now let's discuss heart rate during exercise. The American Heart Association recommends aiming for a target heart rate of 50 to 85% of your maximum heart rate during exercise. To calculate your maximum heart rate, subtract your age from 220. For example, if you are 35 years old, your maximum heart rate would be 185 beats per minute (220 - 35). Your target heart rate range during exercise would be between 93 and 157 beats per minute (50-85% of 185).

During low-intensity exercise, such as walking, your heart rate will be around 50-60% of your maximum heart rate. During moderate-intensity exercise, such as cycling, your heart rate will be around 60-70% of your maximum heart rate. During high-intensity exercise, such as running or HIIT workouts, your heart rate can be up to 85% or more of your maximum heart rate.

It's important to note that these are general guidelines, and everyone's target heart rate may vary based on their fitness level, age, and health status. If you have any health concerns or are new to exercise, it's always best to consult with your doctor or a certified personal trainer.

How Should I Track My Heart Rate?

During your workout, you can use a heart rate monitor to keep track of your heart rate. Many fitness trackers and smartwatches come with built-in heart rate monitors, or you can use a chest strap or wristband heart rate monitor.

Monitoring your heart rate during workouts is a simple and effective way to track your fitness level and adjust the intensity of your workouts. By understanding your target heart rate range and paying attention to your body's signals, you can safely and effectively achieve your fitness goals.