Average heart rate during exercise

Exercise heart rate refers to the heart rate state of the human body when exercising. In general, whether it is aerobic exercise or not, there is a suitable heart rate. As long as you maintain a suitable heart rate, you can achieve the best effect of exercise. Of course, since everyone's physical condition and constitution are different, the heart rate during exercise is also different, and the heart rate during exercise is also different for people of different ages.

What is the normal range of heart rate for adults during exercise?

Heart Rate: refers to the number of times the heart beats per minute, based on the first sound. Usually we use the pulse count to calculate the heart rate.

The average mental rhythm of a normal adult in a quiet state is about 75 times/minute (between 60 and 100 times/minute). Heart rate can vary depending on age, gender and other physiological conditions, with women generally having a slightly faster heart rate than men. For the same person, the heart rate slows down when he is quiet or sleeping, and speeds up when he is exercising or emotionally excited. People who regularly engage in physical labor and exercise have a slower heart rate at rest because the heart's pumping increases with each beat.

Exercise will increase heart rate, and the extent of the increase in heart rate is usually used as a reference for judging exercise intensity. A simple way to measure your exercise heart rate is to take your pulse immediately after exercise. Multiply the pulse rate for 10 seconds by 6 to get an approximate exercise heart rate number.

The reason why you don't take your pulse directly for one minute is that your heart rate will drop quickly after you stop exercising.

The normal range of exercise heart rate is calculated as follows:

Men's maximum heart rate = 205-age. Women's maximum heart rate = 220-age. Internationally, the maximum heart rate is generally calculated by dividing the value by 220 - age.

For ordinary exercisers, 60%~85% of the maximum heart rate is a suitable and effective exercise heart rate range.

For example, for a 20-year-old woman, her most suitable exercise heart rate range is

(220-20)x60%~85%= 120~170

For most healthy adults, it is best to control the exercise heart rate within the range of 140-150.

What is the appropriate heart rate during exercise?

1. People who are healthy and in good physical condition

The aerobic heart rate can be controlled at 120-180 beats/minute, which can be further divided into small exercise of 120-140 beats/minute, medium exercise of 141-160 beats/minute, and large exercise of 161-180 beats/minute.

2. If you want personalization, you can use the common formula to calculate

Reasonable heart rate during aerobic exercise = (maximum heart rate - resting heart rate - age) × Q + resting heart rate. The maximum heart rate in the formula is ≈ 210; the resting heart rate refers to the heart rate in a relatively quiet state before exercise; Q represents the amount of exercise, less than 50% is a small amount of exercise, 50% to 75% is a medium amount of exercise, and more than 75% is a large amount of exercise.

For example, if a person is 50 years old, has a resting heart rate of 76 beats per minute, and wants to do aerobic exercise with a small amount of exercise, the aerobic heart rate should be (210-76-50)×50%+76=118 beats per minute.

3. For middle-aged and elderly people, the simplest and safest method can be used

Appropriate aerobic exercise heart rate = 170-age. For example, if you are 60 years old, your heart rate should be controlled at 170-60=110 beats per minute when doing aerobic exercise. For the weak and older people, for safety reasons, you can choose (170-age)×0.9.