Many people are exercising more not only as a hobby but also to maintain their fitness. Fitness apps provide a lot of data, including energy expenditure, steps taken, distance covered and heart rate.
Heart rate can vary a lot depending on your health, fitness, age and whether you are resting or exercising. So, I decided to research the subject and share my findings with you.
Although the official normal resting heart rate ranges from 60 to 100 beats per minute (bpm), the range for most healthy adults is between 55 and 85 bpm.
There is no specific good resting heart rate. Fit people like well-trained athletes can have heart rates in the 40s. But a heart rate that is slow for the average person would be concerning, and you should seek medical advice, especially if you feel weak, lightheaded, or short of breath.
On the other hand, a resting heart rate that is consistently above 90 bpm is also something your GP should be aware of. Although considered within the normal range, it could be a clue of something that’s wrong, but not necessarily a serious problem.
Although a normal resting heart rate is typically between 60 and 100 bpm, a normal heart rate during sleep drops to between 40 and 50 bpm.
The average walking heart rate for a healthy adult ideally ranges between 100-120 bpm. The rate will increase with increasing intensity. For example, while brisk walking the average heart rate would be 120-140 bpm.
During strenuous physical activity, a target heart rate typically ranges between 70% and 85% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220.
For example, if you're 50 years old, your maximum heart rate is 170 bpm (220 - 50 bpm).
The strenuous target range would be 70% to 85% of 170 bpm, which is around 119 to 145 bpm.
This range ensures you’re working hard but staying within safe limits for cardiovascular benefits.
My Heart Rate Calculator will do this calculation for you.
Always consult a healthcare provider for personalised recommendations, especially if you’re new to intense exercise.
If you have a heart condition, consult your GP or specialist about a safe heart rate while exercising.
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