Health professionals know how important it is to know the right heart rate during exercise. In fact, if you want to receive the right benefits of physical activity, it’s important not to get tired too quickly. To know how the intensity of each workout affects you, one of the best things to do is to know how to calculate your heart rate.
Of course, calculating your heart rate allows you to measure your initial fitness level and monitor progress during the exercise program. To make it possible, you should periodically measure your pulse while exercising at a high-intensity point. Even if you are not a professional athlete, knowing your heart rate can help you monitor your physical condition and even detect any health problems.
Now that you have a goal, you can check your heart rate to make sure you are in optimal training conditions. As you exercise, knowing how to check your heart rate periodically is part of the exercise.
A heart rate monitor makes measuring heart rate very easy, but if you don’t use one, you can also do the calculation manually. To find your heart rate, you just need to touch your wrist with your fingers for 15 seconds and multiply by 4 to get the data equivalent to 1 minute.
How to calculate your heart rate
Your heart rate, or pulse, is the number of times your heart beats per minute. Normal heart rate varies from person to person. Knowing your heart rate can be an important indicator of your heart’s health. In fact, as we get older, changes in pulse frequency and regularity can change and may indicate a heart condition or other condition that needs to be addressed.
One of the ways to calculate exercise intensity is to see how much your heart beats during physical activity. If you want to use this method, you must first calculate the maximum heart rate: the upper limit of what the cardiovascular system can handle during physical activity.
The easiest way to calculate your maximum heart rate is by subtracting your age from 220. This means that, for example, if you are 30, you have to subtract 220 minus 30. The result will allow you to get the number of times your heart should beat per minute during the exercise.
Also, once you know your maximum heart rate, it’s time to calculate the desired heart rate zone, or in other words, the target level when your heart is in operation and under conditioning. Don’t forget that if you are not fit or if you are an athlete who is taking the first steps, you should gradually increase the intensity. Furthermore, if your goal is to increase endurance and aerobic fitness, you should aim for an intensity of 85%.
In general, the following target heart rate is recommended:
- Moderate intensity: 50-70% of maximum heart rate.
- Vigorous-intensity: 70-85% of maximum heart rate.
What is it for?
The calculation of heart rate helps you understand the intensity of the exercise. It is important to note that when you are performing any aerobic exercise, be it running or cycling, the intensity of the exercise is related to the degree of difficulty of the activity for you. Heart rate will help you know how your body reacts to different workouts.
The heart rate provides a more objective version of the exercise intensity. In general, the higher the heart rate during training, the greater the intensity of the exercise. If your heart rate is too high, it means you are struggling and you should slow down. On the contrary, if the number of beats is too low it means that you are not trying too hard. So try to increase the intensity, especially if your goal is weight loss.
Finally, you should not forget that whatever you use to measure exercise intensity, it is welcome. Also, keep in mind that some hypertension medications reduce the maximum heart rate. So, if you are taking any medications or suffer from any heart condition, you will need to talk to your doctor to find out if you need to maintain a lower target heart rate.
Similarly, if the pulse is too low or you suffer from frequent episodes of rapid heartbeat, especially if it causes a feeling of weakness or dizziness, it is best to inform your doctor, to rule out that this is an emergency situation.