Because it's impossible to maintain a maximum heart rate for more than a few minutes, physiologists have advised setting a percentage of your maximum heart rate as a target during exercise. However, if you don't exercise regularly, you should check with your doctor before you set a target heart rate. Some medications—particularly beta blockers—can lower your heart rate. Your doctor can help you set realistic goals. Although you may be able to feel your blood pumping in a number of places—your neck, the inside of your elbow, and even the top of your foot—your wrist is probably the most convenient and reliable place to get a good pulse.
Press your index and middle fingers together on your wrist, below the fat pad of your thumb. Feel around lightly until you detect throbbing. If you press too hard you may suppress the pulse. You can probably get a pretty accurate reading by counting the number of beats in 15 seconds and multiplying that number by four.
The best time to get your resting heart rate is first thing in the morning, even before you get out of bed. To gauge your maximum heart rate, take your pulse immediately after exercising as vigorously as possible.
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Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate. When you work out, are you doing too much or not enough?
For most of us adults , between 60 and beats per minute bpm is normal. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. When it comes to resting heart rate, lower is better. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. This table shows target heart rate zones for different ages. Your maximum heart rate is about minus your age. For example, a study in the journal Heart tracked the cardiovascular health of about 3, men for 16 years and found that a high resting heart rate was linked with lower physical fitness and higher blood pressure, body weight, and levels of circulating blood fats.
While a low resting heart rate often suggests greater physical fitness, some situations can make your RHR too low, which may cause occasional dizziness or fatigue. Wasfy recommends checking your resting heart rate a few times per week and at different times of the day. Keep in mind that the number can be influenced by many factors, including stress and anxiety, circulating hormones, and medications such as certain antidepressants and some blood pressure drugs.
Talk with your doctor if your resting heart rate is regularly on the high end.
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