What should be the heart rate by age: the opinion of LEAD scientists
In ancient times, many peoples paid special attention to the pulse: it was believed that listening to the heartbeat, you can understand what a person is sick and how to help him. The pulse can really say a lot and it is important to follow it. For example, during physical activity, the effectiveness of training and the rate of fat burning will depend on heart rate. We will tell you how to properly measure heart rate and what it should be for people of different ages.
How to measure heart rate correctly?
Heart rate has several characteristics:
frequency: the number of beats per minute;
rhythm: the intervals between beats, if they are different, then the heart rhythm is arrhythmic;
speed: characterized by a decrease or increase in blood pressure, the deviation is considered too slow or too fast;
tension: the force with which to press the artery to stop the pulsation;
filling: the volume of blood in the artery at the apex of the pulse wave.
You can feel the pulse at several points on the body. Here are the basics:
inner side of the wrist, under the thumb (radial artery); temporal area (temporal artery); popliteal fold (popliteal); fold at the junction of the pelvis and lower limb (femur); inner side of the elbow (shoulder); neck under the right lateral jaw (sleepy).
To measure your heart rate, you must place three fingers on the pulsating vein and press firmly. Count one minute on the clock and count the number of strokes during that time.
What should be the pulse of a healthy person?
Heart rate depends on many conditions, including age, lifestyle, health. Therefore, for everyone the norm at rest will be different. Research shows that young people tend to have a higher heart rate: for example, the average for 18-20 years is about 81.6 beats per minute. With age it decreases: for 61-70 years - about 73 beats per minute.
In general, the healthy range for children under 18 is considered to be 70-100 beats per minute, and for people over 18, 60-100 beats per minute.
What is the maximum heart rate?
The maximum heart rate is the highest heart rate during a workout. You can calculate your predicted maximum heart rate using the formula:
220 - your age = maximum heart rate.
For example, for a 40-year-old, the indicator will be 180 beats per minute. This is the simplest, but also the least accurate method of calculation: it does not take into account gender, the presence of diseases and other characteristics. There are more complex formulas, but the most reliable method is to undergo a medical test on special equipment.
How to calculate the optimal heart rate zone?
Maximum heart rate helps determine the optimal heart rate zone for exercise: if you keep your heart rate in this range during exercise, you can achieve the greatest effect and reduce the risk of injury. All other things being equal, the optimal heart rate zone for a healthy person is 60-80% of the maximum heart rate. However, in some cases, your doctor may recommend 50% compliance. And when it comes to high-intensity training like HIIT, the optimal area can be shifted up to 85%.
To check if you are training in your optimal heart rate zone, take a break and measure your heart rate. If it is below the optimum, increase the load. For convenience, you can use smart watches or special fitness bracelets: some of them help to track not only the heart rate, but also other indicators, such as the number of calories burned.
- zasporta.com Source