One of the vital signs a nurse checks when you visit the doctor is your heart rate, along with temperature, blood pressure, and respiratory rate. Your heart rate, which is measured by your pulse, is the number of times your heart beats in a minute. It is also an important indicator of your overall health and fitness level; it can signal certain medical conditions or a need to adjust lifestyle habits that elevate your heart rate above the normal range determined by your age.

RESTING HEART RATE
According to the American Heart Association (AHA), a normal resting heart rate (when your heart pumps the minimal amount of blood that your body needs because you’re at rest) is between 60 and 100 beats per minute (bpm). But some people may have a resting heart rate that’s lower than 60 bpm and is still considered normal. For example, athletes may find their heart rates are as low as 40 bpm. Additionally, people taking certain medications, like beta-blockers, may also have a lower resting heart rate. More specifically, see the chart below to see where your average resting heart rate falls:

A resting heart rate that’s too high or low could be a sign of medical issues or other health conditions: “A high resting heart rate could signal an abnormal hormone level, an overactive thyroid, anemia, or another potential health issue, such as a heart rhythm abnormality,” says Hailu Tilahun, M.D., a cardiologist at Virginia Mason Franciscan Health in Seattle, Washington. “Meanwhile, a resting heart rate that’s too low could cause dizziness, lightheadedness, fatigue, or even fainting, which is dangerous and should not be ignored.”

MAXIMUM HEART RATE
Your maximum heart rate is a calculation that helps you figure out what your ideal target heart rate is during exercise. You can estimate your maximum age-related heart rate by subtracting your age from 220. For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 35 years = 185 bpm. This maximum heart rate calculation helps you see if you’re exercising too hard or not putting in enough energy. Your target heart rate uses this calculation to reflect the ideal bpm you need for a great workout.

TARGET HEART RATE
According to the AHA, your target heart rate during moderate-intensity activities is about 50 to 70 percent of your maximum heart rate. Vigorous physical activity should result in about 70 to 85 percent of your maximum. So for 35-year-olds, a goal target heart rate is between 93 and 157 bpm (50 to 85 percent of their maximum). But for a 55-year-old, a goal target heart rate is between 83 and 140 bpm…much lower! Check out the chart below for your target heart rate during exercise:

Your heart rate is the ideal metric to determine how much effort it takes to burn fat and improve your cardio. And the yellow zone is the infamous color that is the optimal fitness zone for meeting your target heart rate /caloric burn in HIIT classes that require a heart rate monitor with color-coded heart rate zones. But don’t get too hung up on heart rate in your workouts. It is useful to judge your effort, but if you’re doing a strength-based workout, your heart rate will not be as high as it would be in a cardio-based class. And, as we mention in our October 2020 blog, The Infamous Yellow Zone, it’s good to keep in mind that although the optimal zone is yellow, you do burn calories in all the zones.

No matter your age or your heart rate, click on the button below for a complimentary consultation with a certified Success Studio personal trainer. We’ll get your heart rate where it needs to be so you can get to the weight you want to be.