What should my heart rate be?

The heart rate is one of the 'vital signs,' or the important indicators of
health in the human body. It measures the number of times per minute
that the heart contracts or beats.

While a normal heart rate does not guarantee that a person is free of health
problems, it is a useful benchmark for identifying a range of health issues.

Contents of this article:

 What is the heart rate?

 Normal resting heart rate

 Target heart rates during exercise

 Abnormal heart rhythms

 Maintaining a normal heart rate

 Takeaway

What is the heart rate? :

The heart rate is the number of times the heart beats in the space of a minute.
The heart is a muscular organ in the center of the chest. When it beats, the
heart pumps blood containing oxygen and nutrients around the body and
brings back waste products.

A healthy heart supplies the body with just the right amount of blood at the
right rate for whatever the body is doing at that time.

For example, being frightened or surprised automatically releases adrenaline,

a hormone, to make the heart rate faster. This prepares the body to use more
oxygen and energy to escape or confront potential danger.

The pulse is often confused with the heart rate but refers instead to how many times
per minute the arteries expand and contract in response to the pumping action of the
heart.

The pulse rate is exactly equal to the heartbeat, as the contractions of the heart cause
the increases in blood pressure in the arteries that lead to a noticeable pulse.

Taking the pulse is, therefore, a direct measure of heart rate.

Normal resting heart rate :

It is important to identify whether your heart rate sits within the normal range.
If disease or injury weakens the heart, the organs will not receive enough
blood to function normally.

The United States National Institutes of Health (NIH) have published a list of
normal resting heart rates.

The heart rate gets progressively slower as a person moves through

childhood toward adolescence.
The normal resting heart rate for adults over the age of 10 years, including
older adults, is between 60 and 100 beats per minute (bpm).

Highly trained athletes may have a resting heart rate below 60 bpm,
sometimes reaching 40 bpm.

The following is a table of normal resting heart rates at different ages

according to the NIH:

Age Normal heart rate (bpm)

Up to 1 month 70 to 190

From 1 to 11 months 80 to 160

From 1 to 2 years 80 to 130

From 3 to 4 years 80 to 120

From 5 to 6 years 75 to 115

From 7 to 9 years 70 to 110

Over 10 years 60 to 100

The resting heart rate can vary within this normal range. It will increase in
response to a variety of changes, including exercise, body temperature,
emotional triggers, and body position, such as for a short while after standing
up quickly.

Target heart rates during exercise:

The heart rate increases during exercise.

When training for fitness, it is important not to put too much strain on the
heart. However, an individual needs the heart rate to increase while exercising
to provide more oxygen and energy for the rest of the body.

While the heart rate increases as a result of physical activity, an overall

decrease in target heart rate is possible over time. This means that the heart
is working less to get the necessary nutrients and oxygen to different parts of
the body, making it more efficient.

Cardiovascular training aims to reduce the target heart rate. The ideal target
heart rate reduces with age. It is also worth noting the maximum heart rate.
This demonstrates the full capability of the heart, and it is normally reached
through high-intensity exercise.
Exercise is a way to bring down the overall heart rate.

The American Heart Association (AHA) states that the maximum heart rate
during exercise should be roughly equal to 220 bpm minus the age of the
person.
As the body of each individual will react to exercise differently, the target heart
rate is presented as a range known as the target heart rate zone.

The following table shows the appropriate target heart rate zone for a range of
ages. A person's heart rate should fall within this range when exercising at 50
to 80 percent intensity, also known as exertion.

Age Target heart rate zone at 50 to 85 Average maximum heart rate at 100
(years) percent exertion (bpm) percent exertion (bpm)

20 100 to 170 200

30 95 to 162 190

35 93 to 157 185

40 90 to 153 180

45 88 to 149 175

50 85 to 145 170

55 83 to 140 165
 60 80 to 136 160

65 78 to 132 155

70 75 to 128 150

It is recommended that people exercise regularly to work towards a healthy

target heart rate. The AHA recommends the following amounts and levels of
exercise per week:

Total minutes
Exercise Example Minutes Regularity
per week

Moderate intensity aerobic Walking, At least 5 days per

Over 150
activity aerobics class 30 week

Running, step- At least 3 days per

Vigorous aerobic activity Over 75
aerobics 25 week

Moderate to high-intensity Weights, body 2 days per

N/A N/A
muscle strengthening activity pump week

Moderate to vigorous Ball sport, Average 3 to 4 days per

N/A
intensity aerobic activity cycling 40 week
 Abnormal heart rhythms :

The speed of the heart is not the only factor to bear in mind when considering
its health. The rhythm of the heartbeat is important too. The heart should beat
with a steady rhythm, and there should be a regular gap between beats.

The muscle has an electrical system that tells it when to beat and push blood
around the body. A faulty electrical system can lead to an abnormal heart
rhythm.

It is normal for the heart rate to vary throughout the day in response to
exercise, anxiety, excitement, and fear. However, a person should not
normally be aware of their resting heartbeat.

A person may also feel the sensation of having missed or "skipped" a beat, or
it may feel like there has been an extra beat. An extra beat is called an ectopic
beat. Ectopic beats are very common, usually harmless, and do not often
need treatment.

People concerned about palpitations or ectopic beats should speak to your

doctor who will be able to carry out an electrocardiogram (ECG) to assess the
heart rate and the rhythm.

There are many different types of abnormal heart rhythm. The type depends
on where in the heart the abnormal rhythm starts, and whether it causes the
heart to beat too fast or too slow. The most common abnormal rhythm is atrial
fibrillation. This replaces the normal heartbeat with an erratic pattern.

A fast heart rhythm is also known as a tachycardia, and can include:

 supraventricular tachycardia (SVT)

 inappropriate sinus tachycardia

 atrial flutter

 atrial fibrillation (AF)

 ventricular tachycardia (VT)

 ventricular fibrillation (VF)
Slow heart rhythms such as atrioventricular (AV) heart block, bundle branch
block, and tachy-brady syndrome are called bradycardias.

Maintaining a normal heart rate :

A healthy heartbeat is crucial for protecting cardiac health.

While exercise is important for promoting a low and healthy heart rate, there are
several other steps a person can take to protect their heart health, including:

 Reducing stress: Stress can contribute to an increased heart rate and blood

pressure. Ways to keep stress at bay include deep breathing, yoga, mindfulness
training, and meditation.

 Avoiding tobacco: Smoking leads to a higher heart rate, and quitting can

reduce it to a normal level.

 Losing weight: More body weight means that the heart has to work harder to

provide all areas of the body with oxygen and nutrients.

Takeaway :
One in every four deaths in the U.S. is due to heart disease. Maintaining a
normal heart rate is one of the easiest ways to protect the heart.

Various products to manage heart rate, such as wearable heart rate monitors,
are available to purchase online. It is important to compare the benefits and
features of different brands, and speak to a doctor about the use of these
products.