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Heart Rate – What’s Normal?

The normal heart rate of adults ranges from 60 to 100 beats every minute. Remember, the lower the heart rate, the more efficient and better function it provides. In other words, it results in magnificent cardiovascular fitness. For instance, a trained athlete or a workout trainee has an average heart rate of 40 minutes per beat.

Feeling the pulse can help us determine the heartbeat rate. It allows us to monitor our health and decide whether or not we are exercising correctly. Besides, this will also provide the most significant benefits to our health.

What is the Normal Rate of Pulse?

The average pulse rate when the heart is at rest is:

Age

Normal Rate of Heart (bpm)

1 month and less

70 to 190 bpm

1 to 11 months

80 to 160 bpm

1 to 2 years

80 to 130 bpm

3 to 4 years

80 to 120 bpm

5 to 6 years

75 to 115 bpm

7 to 9 years

70 to 110 bpm

10 years and beyond

60 to 100 bpm

What is the Target Heart rate During Exercise or Workout?

Indeed, the heart rate increases considerably when someone works out or exercises. Since we train for remaining fit and fine, it is advised not to put too much strain on the heart. Nevertheless, the increased heart rate helps supply oxygen and sufficient energy to keep the body functional.

Since the heart rate increases because of physical exertion, there is a significant decrease in the overall target heart rate. In other words, the heart is working less to acquire the required nutrients and oxygen, thereby making it more efficient.

People can significantly reduce the target heart rate with the help of cardiovascular training. Since the target heart rate decreases with age, knowing the maximum heart rate is essential. With this, we can understand how much our heart is capable of. Nevertheless, one can only reach the target heart rates through high-intensity exercise.

Check out the desired target heart rate for every age:

Age Group

Target Heart Rate at 50% Exertion (bpm)

Maximum Heart Rate at 100% Exertion (bpm)

1 months to 20 years

100 to 170

200

21 to 30 years

95 to 162

190

31 to 35 years

93 to 157

185

36 to 40 years

90 to 153

180

41 to 45 years

88 to 149

175

46 to 50 years

85 to 145

170

51 to 55 years

83 to 140

165

56 to 60 years

80 to 136

160

61 to 65 years

78 to 132

155

70 years and beyond

75 to 128

150

How to Maintain a Normal Heart Rate?

Being able to maintain a healthy heartbeat is essential for protecting cardiac health. As exercise and working out helps in keeping the heart rate low and healthy, there are other ways too. Some of them are:

    • Quit Tobacco Consumption

Consuming extensive tobacco can lead to a higher heart rate, becoming extremely dangerous. So quitting tobacco will help in reducing heart rate to an average level.

    • Reduce Stress

Stress plays a vital role in contributing to the increased heart rate and blood pressure. Performing breathing exercises, training, meditation, and yoga will help reduce stress. Thus one can maintain their heart rate considerably.

    • Lose Weight

The greater the body weight, the more function the heart has to execute. So losing weight will help eminently reduce the heart rate.

To Conclude

One in every four persons results in death due to heart disease. So it is essential to protect the heart, thereby maintaining the heart rate. You can also use wearables to monitor your heart rate.

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