This is an automatically translated article.
The article was consulted with Master, Doctor Tran Hong Nhat - Interventional Cardiologist - Cardiovascular Center - Vinmec Central Park International General Hospital.What should your heart rate be during exercise and how can you monitor it? The target heart rate chart will help you stay in shape whether you're trying to lose weight or just stay at your maximum fitness level. Learn about normal resting and maximum heart rates for each age, as well as exercise intensity and the factors that affect heart rate.
1. Determine the heart rate in the target zone
When you exercise, you often wonder if you are doing too much or are you doing enough? There is a simple way to know it is to monitor the target heart rate. This tracking will help you get the maximum benefit from each exercise state such as squatting, walking... Even if you are not a gym fan or you are not an elite athlete Knowing your heart rate (or pulse) can also help you monitor your own health and physical activity levels.2. The first thing to know is resting heart rate
Resting heart rate is defined as the number of times your heart beats per minute when you are at rest. A good time to test it is in the morning after you've had a good night's sleep and before you get out of bed.For most of us, a normal resting heart rate is between 60 and 100 beats per minute. Heart rate can be further increased by factors such as stress, anxiety, hormones, medications, and your level of physical activity. An athlete or highly active person may have a low resting heart rate of about 40 beats per minute.
When it comes to resting heart rate, if you have a low resting heart rate it is better to have a high resting heart rate. Because that usually means the heart muscle is in better condition and doesn't have to work as hard to maintain a steady beat. Studies have found that a high resting heart rate is associated with physical deficiencies, high blood pressure, and high body weight.
Nhịp tim khi nghỉ ngơi ở hầu hết mọi người là 60 - 100 nhịp/phút
3. Know your heart rate: Maximum heart rate and target heart rate
The table below shows target heart rate zones for different ages. Maximum heart rate is calculated by subtracting your age from 220.Look in the age category close to your age and read carefully to find your target heart rate. The target heart rate during moderate-intensity activities is around 50-70% of maximum heart rate, while during vigorous physical activity it is around 70-85% of maximum. The figures in the table are averages. jars, so use them as a general guide.
| Tuổi | Nhịp tim mục tiêu, 50-85% | Trung bình nhịp tim tối đa, 100% |
| 20 tuổi | 100-170 nhịp đập/phút (bpm) | 200 bpm |
| 30 tuổi | 95-162 bpm | 190 bpm |
| 35 tuổi | 93-157 bpm | 185 bpm |
| 40 tuổi | 90-153 bpm | 180 bpm |
| 45 tuổi | 88-149 bpm | 175 bpm |
| 50 tuổi | 85-145 bpm | 170 bpm |
| 55 tuổi | 83-140 bpm | 165 bpm |
| 60 tuổi | 80-136 bpm | 160 bpm |
| 65 tuổi | 78-132 bpm | 155 bpm |
| 70 tuổi | 75-128 bpm | 150 bpm |
4. Reach target heart rate
Now you know your goal and you can monitor your heart rate to make sure you're in your target zone. When you exercise, check your heart rate periodically. Wearables for activity tracking make this super easy, but if you don't use them you can also find them manually by taking the pulse on the inside of the wrist, on the finger side. female. Take your first two fingertips (not your thumb) and gently press on the artery. Count your heart beats for 30 seconds and multiply by 2 to find beats per minute.Note, some drugs have an effect on heart rate. As a result, there may be a maximum heart rate and your target zone may be lower if you are taking medications that affect heart rate. If you have heart disease or are taking medication, ask your doctor about your heart rate.
If your heart rate is too high then you are probably tired. If it's too low and the intensity you feel is light to moderate, then you can exercise a little harder, especially if you're trying to lose weight. If you're just starting out, aim for the lower end of your target zone (50%) and gradually increase the intensity. Over time, you should be able to exercise comfortably at 85% of your maximum heart rate.
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Reference source: heart.org
