Heart rateis measured by the number of times your heart beats in one minute.
Your heart rate can give information about how hard your heart is working during a particular activity.
Count the number of beats within 60 seconds.
The Good Brigade / Getty Images
The Good Brigade / Getty Images
What Are Heart Rate Zones?
Maximum heart rate varies from person to person.
you’re free to then use this estimate as a rough guide for monitoring your heart rate zones.
At higher heart rates, you are also burning more calories.
Heart rate zones can be used to gauge your exercise intensity.
Using heart rate zones to monitor your activity level isn’t appropriate for everyone.
Continuing to aim for a specific heart rate could lead you to overdo it.
Resting Heart Rate
Resting heart rate is exactly what it sounds like.
This is the number of times your heart beats per minute while you are at rest.
Find your pulseat the side of your neck or at the thumb side of your wrist.
Place the pads of your index and middle fingers gently over the artery.
Once you feel your heart beat, count the number of beats for a full 60 seconds.
What’s “Normal”?
In general, a normal resting heart rate for adults is between 60 and 100 beats per minute.
However, many things affect resting heart rate.
If you’re stressed, your heart rate will likely be on the higher end.
Target Heart Rate Zones
Heart rate zones are a useful tool for gauging your exercise intensity.
First, you gotta determine what your target heart rate is.
Target heart rate is calculated based on a percentage of your maximum heart rate.
In general, you should exercise in the range of 50%85% of your maximum heart rate.
How do you decide what your target number is?
If you’re just starting out, you should aim for the lower end of this range.
you’re free to also choose your target heart rate based on your exercise goals.
In this zone, you’ll be able to carry on a conversation while you are exercising.
Examples of zone 1 exercises include walking at a leisurely pace and stretching.
You might be walking at a brisker pace or jogging slowly.
If you’re running, you’re breathing harder.
you could still speak, but you’re only able to do it one sentence at a time.
This bang out of exercise can’t be sustained for long periods of time.
You’re breathing much harder, but can still speak one or two words if you have to.
Zone 4 exercise improves speed and overall exercise performance for short bursts of activity, such as sprinting.
You are going “all out” at this point.
You might find it challenging to take your pulse during exercise.
Using a equipment, such as a smartwatch, can help.
However, heart rate monitors that use a chest strap are more accurate.
Summary
Heart rate is measured by the number of times your heart beats in one minute.
Exercise intensity increases as zones become higher.
Check with your healthcare provider before beginning a new exercise program.
Frequently Asked Questions
The best heart rate zone for you will be based on your exercise goals.
If you’re looking to improve endurance, aim for zone 3.
If you’re looking to increase speed for shorter bursts of activity, aim for zones 4 or 5.
Any intensity of exercise will burn calories and contribute to weight loss.
This zone also increases the amount of fat burned for energy.
Exercise is the best way to improve your resting heart rate.
As your heart becomes more efficient through aerobic training, your resting heart rate will decrease.
Johns Hopkins Medicine.Understanding your target heart rate.
Centers for Disease Control and Prevention.How to measure physical activity intensity.
American Heart Association.Target heart rates chart.
Kepros Physical Therapy & Performance.Heart rate zone training.
Centers for Disease Control and Prevention.Adult activity: An overview.
Recreational Equipment, Inc.How to choose and use heart rate monitors.
