Heart rate is the amount of times your heart beats in a minute, which is also known as pulse rate (speed at which your heart is pumping). Heart is a muscle located on the left side of the chest which is about the size of one’s fist. The heart sends blood all over the body. Each side of the heart contains two chambers that are used primarily to send blood to the lungs. The more blood is being transferred from the lungs to the heart, the more calories one burns. The heart pumps faster when blood is required by the muscles. Heart pumps slower when one is at rest. Stress, sickness makes the heart pump faster. Heart disease, diabetes and high blood pressure affect the heartbeat. Your heart rate in an exact measurement to determine your fat loss progress. With bodily activity, the heart rate rises to supply the muscles with more oxygen so that more energy can be produced. The heart can beat up to 200 times per minute, being controlled by the brain sending nerve signals to the heart. The heart beat rate of a person depends on amount of exercise, activity levels, and genetics. Heart rate varies on the individual and can be checked either from the wrist or neck. These are the two most common places to getting the heart pulse rate.
- With the index, second and third fingers, place the fingertips on the middle of your wrist, palm side, right below your hand. These same fingers can as well be placed on the side of your neck.
- Push down slowly with your fingers to feel the blood steadily beating.
- With the use of a stopwatch, count 6 seconds worth of pulses and multiply the number you get by ten to give the heart rate for a minute. (Number of beats in a 6-second span x 10 = number of pulses per minute.)
1. NORMAL RESTING HEART RATE
A normal person in good health has a resting heart pace range of 50 to 90 beat per minute. The higher the resting heart rate, the harder the heart has to work. On the contrary, a lower heart rate implies that it’s more efficient. Factors that determine the normal heart rates are physical fitness, exercise intensity, training frequency, and the uncontrollable genetics.
Consider the normal pulse rates at rest below:
- For children under 15, the average rate is 70-100 pulses per minute.
- For adults 18 and older, the average rate is 60-100 pulses per minute.
Maximum heart rate:
The maximum heart rate is the highest pulse that you achieve during cardio exercise with the formula: 220 minus one’s age = estimated maximum pulse rate
For instance, a 20 year old’s estimated maximum beat is around 200 beats a minute.
DETERMINING RESTING HEART RATE
One should check the heart rate first thing in the morning while still lying in bed as this offers the factual “resting” rate.
- Find a pulse point, either on the inside of the wrist or your neck.
- Stand in front of a clock with a second hand, or use a stopwatch.
- Count the beats for a minute to give normal resting heart rate.
- Repeat 2-3 more times, and take the average.
2. HEALTHY HEART RATE
- The rate of the heart for a newborn baby is 120bmp to 160 bmp.
- For babies between 1 month to 12 months old, 80 bpm to 140 bpm.
- For children under 2 years old, the normal rate is 80 bpm to 130 bpm.
- For children aged 2 to 6 years old, it is between 75 bpm to 120 bpm.
- For children between 7 to 12 years old, 75 bpm to 100 bpm.
- For young adults, 60 bpm to 100 bpm heart rate.
- For athletes, the healthy heart rate is 40 bpm to 60 bpm.
- Any value that is not contained in the range signals an unhealthy heart rate.
HOW TO GET A HEALTHY HEART RATE
A healthy pulse rate leads a healthy life. Heartbeat is a vital signal of a person’s health either good or bad. there is a healthy pulse rate for adults and children. For an adult, the pulse rate is around 60 to 100 beats in a minute during the resting stage. However, it can go down to forty when the person is asleep or as high as 150 to 200 beats per minutes when doing energetic activities such as exercising or running. Healthy beat rates differ according to gender, age, weight, lifestyle of the person, and the fitness of the person. Eating healthy foods, exercise, short walks, taking the stairs. staying away from too much meat, alcohol and fat, are ways to keep a healthy pulse.
3. RESTING HEART RATE
Resting heart rate is the number of times heart beats while resting (speed at which the heart beats when there are no other demands). The resting rate determines if one is healthy when at rest and at a normal heart rate. The resting rate depends on fitness level, age, certain medications, gender, genetics, and anxiety. The average resting heart rate is between 55 to 85 beats per rninute. The slower the heart becomes, the more efficient the heart in pumping more blood throughout the body with less work. A heart that beats more efficiently will last longer. Knowing one’s resting rate would enable one to know which exercises are right for the body.
- If one has a resting heart rate below 60, it means one is fit.
- If the resting heart rate is between 60-80, one is still on the average
- If the resting heart rate is between 80-100, it is high but still fine
- If the resting heart rate is 101+, it is not good, one should see the doctor.
It is recommended to record heart rate every morning for a week and calculate an average.
4. TARGET HEART RATE
It is very important to determine target heart range that works best for one, especially those who do not exercise regularly.
Fat Burning Zone: A healthy routine includes exercise, and if it’s aimed at burning fat, there is need to keep the heart rate in the Burning Fat Zone. Rigorous activities are beneficial one may not be burning fat. In calculating the target heart rate, there is need for a calculator and knowledge about counting your pulse. Follow these steps:
Follow the way described above in determining your pulse, calculate the maximum heart rate threshold.
With your calculator, multiply 40% by your maximum threshold to give you a figure close to your heart beat rate.
Multiply your threshold by 55%, 65%, and 90% to give you a range. This will be your heart rate chart that would do the calculations for you.
During an exercise, monitor your heart doing it manually, counting your heartbeats in six seconds then multiply by ten. From research, heart rate tend to raise during intensive exercise to between 65% and 75% of your maximum threshold tends to make your body burn fuel reserves, resulting in faster at burning, leading to faster weight loss. Firstly get your heart rate into its fat burning zone so that you don’t burn out.
Training Zone: To calculate your training zone:
- Start by calculating your maximum pulse.
- Know your target Heart Rate Exercise.
- If your heart rate drops below your training zone, your workout will be ineffective. If it exceeds your training zone, you are overworking and possibly will affect your health negatively.
- To maximize workout and protect one’s health, it is important that one stays within the training zone rates.
5. HIGH HEART RATE
When one’s pulse is abnormally higher than it normally should be, for instance, being nervous, or took some caffeine, both leads to higher heart rate. Avoid checking heart rate if recently taken caffeine, or very nervous. Just slow down if when the target heart rate gets too high.
6. HEART RATE CALCULATOR
Before starting an exercise program, it is recommended to check resting heart rate, target heart rate for one’s age, and a predicted maximum heart rate. This helps one to establish a base upon which progress can be measured.
Measuring the pulse on the wrist is the easiest and a good technique to define the lowest rate your heart is beating.
- Take your pulse using a stopwatch. Take it over a minute for more accuracy. Though some people take it for 6 seconds and multiply by 10 to get the beats per minute.
- One’s age is used to calculate the predicted maximum heart rate. There are still significant variations between individuals.
- At age 30 / 55, Maximum-Heart-Rate = 220 minus your age = 190/165.
Another method is using the formula below:
Maximum-Heart-Rate = 205.8 minus (0.685 x age) = 185 / 168
The second formula however show the range is narrower and the maximum rate is a little higher at an older age.
Some other methods of calculating your heart rate are:
- The Talk Test
- Rate of Perceived Exertion
- Heart Rate Monitor