Normal heart rate can vary according to activity. When you exercise, your heart will beat faster as your body moves more intensely. Well, by knowing a normal heart rate during exercise, you can prevent injuries that can occur.
An increased heart rate during exercise is a normal condition. This is the body's natural response to provide enough oxygen by increasing blood flow and increasing breathing.
However, excessive exercise can not only increase the heart rate, but also increase the risk of injury, joint and muscle pain, and respiratory problems.
Guide to Normal Heart Rate During Exercise
Human heart rate generally varies by age. Therefore, make sure you always pay attention to a normal heart rate, especially when you are exercising.
Normal heart rate can be known from the upper and lower limits. The upper limit is used to benchmark heart rate when doing high-intensity activities or sports. Meanwhile, the lower limit is a benchmark for heart rate when doing sports or activities with moderate intensity.
Here is the explanation:
- Age 25 years: 100–170 beats per minute
- Age 30 years: 95–162 beats per minute
- Age 35 years: 93–157 beats per minute
- Age 40: 90–153 beats per minute
- Age 45: 88–149 beats per minute
- Age 50 years: 85–145 beats per minute
- 55 years old: 83–140 close per minute
- Age 60 years: 80–136 beats per minute
- Age 65: 78–132 beats per minute
- Ages 70 or older: 75–128 beats per minute
In addition to the guidelines above, you can also estimate the maximum heart rate during exercise with the following formula:
220 – (your age) = approximate maximum heart rate during exercise
The calculations above are only estimates. If you want to know the maximum heart rate, you are advised to consult a doctor, especially if you have certain medical conditions, such as heart disease.
By knowing your normal heart rate during exercise, you will better understand when to reduce the rate or intensity of movement and when to increase it. This will help you get the maximum benefit from exercise, by not overdoing it.
How to Measure Exercise Intensity Manually
After knowing the normal heart rate, you also need to be more careful when exercising. If the exercise is done in a fitness center, it will be easier for you to know your heart rate through the monitor provided.
If you are exercising outdoors, it may be more difficult for you to clearly know what your heart rate is at that time. However, you can tell if the exercise you are doing is too strenuous by paying attention to the following signs:
Moderate intensity exercise
If it's still moderate, you'll be breathing faster, but not out of breath and still able to speak fluently. About 10 minutes of exercise, the body will begin to sweat.
Heavy intensity exercise
If the exercise done has reached a heavy intensity, the breath will feel fast and deep. You may find it difficult to speak or take time to catch your breath before you can finally speak.
You will also feel a lot of sweat coming out of the body even though it's only been a few minutes of exercising.
Intensity exercise is too heavy and too forced
If you push yourself too hard to exercise, you may experience shortness of breath, pain in various parts of your body, or you may not be able to move at all. While at this level, gradually reduce the intensity of the exercise.
If you are just starting to do sports, try to do light movements so that the body is not shocked and increase gradually according to your ability and body condition.
Knowing well the normal heart rate during exercise can help you in estimating the portion and type of exercise that is right for your body. Thus, you can get the maximum benefits of exercise.
If you want to know a normal heart rate during exercise and what type of exercise is right for your condition, consult your doctor for the right advice.
