Heart Rate Chart: Rest, Exercise and Target Calculator

The heart is one of the most important organs in the human body, is located on the left side behind the breastbone. The heart pumps oxygen-rich blood to tissues in the body through continuous contraction and relaxation. Heart rate refers to the number of heartbeats per minute. It is the basic indicator of overall heart health and fitness.

When the human body is resting, the heart rate will decrease. In contrast, during strenuous exercise, the heart rate will increase to provide more oxygen to the body. In addition, heart rates are often different for people of different ages or genders.

For those who love fitness or care about health, it is important to pay attention to heart rate. How to measure whether the heart rate is in the normal range. This article provides you with a variety of heart rate chart that can help you find your target heart rate.

Heart Rate Chart
Heart Rate or Pulse Rate Chart

How to Take Your Heart Rate or Pulse?

Heart rate is a measure of the number of your heartbeats in one minute and is an important indicator of your heart health.

Your age and fitness level will affect the measurement of heart rate. In addition, there are some other factors that also affect the heart rate including:

  • Body posture such as sitting, standing, or lying down
  • Emotional states such as tension will speed up the heart rate
  • Certain medications or caffeine intake
  • Underlying diseases such as thyroid or heart disease

Pulse is the heartbeat felt through the arterial wall of the wrist. It is commonly used to measure heart rate, expressed as beats per minute (BPM).

How to take your pulse with a radial pulse? You need to place your middle fingers on the inside of your opposite wrist. Once you feel the pulse, you can calculate the pulse within one minute.

You can also measure the pulse at the carotid artery on the side of the neck, the femoral artery on the front of the hip joint, or the temporal artery at the temple.

In addition, you can also use a home sphygmomanometer or a digital fitness tracker on a smartphone for measurement. However, they are not as accurate as checking your heart rate manually.

1. Resting Heart Rate Chart by Age

Resting heart rate refers to the number of heartbeats per minute when your body is calm or at complete rest. It represents the work that your heart must do when your body is not active. This indicator can well measure the health level of your heart.

The best time to measure your resting heart rate is before any activity in the early morning. Generally speaking, fewer heartbeats per minute and lower resting heart rate indicate a better health level of the heart. This means that the heart does not have to work hard to pump blood throughout the body.

Age18-25 years26-35 years36-45 years46-55 years56-65 years65+years
Well-conditioned Athlete49-5549-5450-5650-5751-5650-55
Good56-6555-6557-6658-6757-6756-65
Normal70-7371-7471-7572-7672-7570-73
Bad82+82+83+84+82+80+

2. Resting Heart Rate Chart For Children

The resting heart rate of children is very different from adults, and the heart rate is often faster than adults. This is a child’s resting heart rate chart.

AgeHeart Rate
Newborn(0-3months)100-150 bpm
Infants(3-12months)90-150 bpm
Childeren(ages 1-10)70-130 bpm
Childeren(Over ages 10)60-90 bpm

Normal Heart Rate Chart During Exercise

How to know what is the normal heart rate during exercise? How to determine the target heart rate? Let’s discuss it below.

3. Maximum Heart Rate Chart

Maximum heart rate refers to the maximum number of heartbeats in one minute during strenuous exercise. It can be used to measure training intensity and fitness level.

You can measure your maximum heart rate to assess whether physical exercise is sufficient to increase your heart rate. And to ensure that the heart rate remains within an acceptable range during exercise.

The maximum heart rate can be measured after completing the exercise test. It can also be determined by standard formulas based on age and gender. The common formula for calculating the maximum heart rate is as follows:

  • Maximum HR for men = 220-your current age
  • Maximum HR for women = 226-your current age

For example, the maximum heart rate of a 32-year-old man is 220-32 = 188 beats per minute.

AgeMaximum Heart Rate For MenMaximum Heart Rate For Women
20 years200 bpm206 bpm
25 years195 bpm201 bpm
30 years190 bpm196 bpm
35 years185 bpm191 bpm
40 years180 bpm186 bpm
45 years175 bpm181 bpm
50 years170 bpm176 bpm
55 years165 bpm171 bpm
60 years160 bpm166 bpm
65 years155 bpm161 bpm
70 years150 bpm156 bpm

4. Target Heart Rate Chart

What is the target heart rate? The target heart rate refers to the heart rate zone that can maximize the benefit and reduce the risk. The ideal target heart rate during exercise is usually 50-85% of the maximum heart rate.

The ideal target heart rate for moderately strenuous exercise is usually about 50-69% of the maximum heart rate. The target heart rate for vigorous physical exercise should be controlled at 70% to 85% of the maximum heart rate. It is recommended not to exceed 85% of the maximum heart rate, which will increase the risk of cardiovascular and orthopedic injuries.

With the target heart rate Chart, you can determine whether you should increase or decrease your exercise intensity. An exercise that exceeds the target heart rate is often not beneficial to the body.

In addition, you need to know that the target heart rate varies from person to person, and this value may increase or decrease depending on your health. Moreover, the target heart rate is only one factor, and you also need to consider your feelings during exercises such as muscle fatigue and difficulty breathing.

AgeHeart Rate Zone For MenHeart Rate Zone For women
20 years100-170 bpm103-175 bpm
25 years98-166 bpm100-171 bpm
30 years95-162 bpm98-167 bpm
35 years93-157 bpm95-162 bpm
40 years90-153 bpm93-158 bpm
45 years88-149 bpm90-154 bpm
50 years85-145 bpm88-150 bpm
55 years83-140 bpm85-145 bpm
60 years80-136 bpm83-141 bpm
65 years78-132 bpm80-137 bpm
70 years75-128 bpm78-133 bpm

Conclusion

Through the above heart rate charts, you can get an insight into the health level of your heart. By comparing the maximum rate with the target heart rate, you can effectively determine your exercise intensity. If your heart rate is out of the normal range during exercise, you should stop immediately. If the condition does not improve after a period of time, seek medical help as soon as possible.

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