Proper pacing during exercise or target heart rate during exercise is extremely important to receive the benefits of exercise. If you want to know what is average or healthy heart rate during exercise, read the following article.
Heart rate is nothing but the number of times a heart beats per minute (BPM). The normal heart rate varies from person to person depending upon the age, overall health and physical activity performed by the person. Heart rate is not constant all the time and it fluctuates because of change in physical and mental stress. Your heart supplies oxygenated blood to all parts of the body and as the demand for blood and oxygen increases, the heart has to beat faster to meet the needs of the body. Thus, heart rate depends on the demand of blood in the body. The heart rate during exercise is therefore high and it is low while resting. If you've been inactive, then measuring your heart rate during exercise is especially important. You should not get tired quickly. For this, you should be aware of target and average heart rate during exercise.
Average Heart Rate During Exercise
The normal resting heart rate for children (6-15 years) is 70 to 100 BPM. The normal adult heart rate is about 60 to 100 BPM at rest. This resting heart rate increases with age. Healthy individuals, whose hearts function efficiently and who enjoy cardiovascular fitness, have a comparatively lower heart rate. If your body is conditioned and toned, less beats per minute will be required to pump blood to your body. You might be surprised to know that in a well-trained athlete, the heart rate may be as low as 40 to 60 BPM. Does heart rate increase during exercise? Yes, the heart rate during exercise will be higher than the normal heart rate.
The maximum heart rate or Max HR is useful to measure the training intensities of an athlete, as it is measured individually. The maximum heart rate (Max HR) is obtained when you subtract your age from 220. So, if you are 35 years old, it would be 185. The average and healthy heart rate during exercise would be around 50 to 60% of your maximum heart rate. So, for a 35 year old individual the average and healthy heart rate will be somewhere around 92 and 110. Slight variation depending upon the sex and the constitution of the individual is considered as normal. It is better if you can stay within 50 to 85 percent of your maximum heart rate during exercise. Read more on how to determine target heart rate.
Target Heart Rate During Exercise
As mentioned above, staying within 50 to 85 percent of your max HR is recommended. This range is known as your target heart rate during exercise. The following table shows the estimated target heart rates during workouts for different ages. The figures are averages, so you should use them as general guidelines.
Age
Target Heart Rate Zone (50-85%)
Average Maximum Heart Rate (100 %)
20 years
100-170 BPM
200 BPM
25 years
98-166 BPM
195 BPM
30 years
95-162 BPM
190 BPM
35 years
93-157 BPM
185 BPM
40 years
90-153 BPM
180 BPM
45 years
88-149 BPM
175 BPM
50 years
85-145 BPM
170 BPM
55 years
83-140 BPM
165 BPM
60 years
80-136 BPM
160 BPM
65 years
78-132 BPM
155 BPM
70 years
75-128 BPM
150 BPM
Read more on:
Optimal Heart Rate
Ideal Heart Rate to Burn Fat
If you are taking high blood pressure medicines, you should consult your physician for the ideal heart rate during exercise. You may like to read more on blood pressure during exercise.
I hope you find the above information helpful. Your heart rate during exercise reflects your overall health and also the health of your heart. You should try to keep your heart rate slow and steady.
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