Normally, the heartbeat will increase when someone is exercising. This means that the amount of your heart rate and speed may differ from the normal state or when the body rests. But it doesn’t mean you can be careless. The reason, despite the increase, the heartbeat while exercising still has limits.
The heart rate can be an indicator that a person doing physical activity is too heavy. Normal Heart Rate During Exercise needs to be recognized, so as not to overdo activity.
Anything excessive is certainly not good, as well as the exercise. Although exercise is beneficial for health, if done excessively then you can feel the pain when doing the movement, the risk of injury, the breath becomes short and the heartbeat crosses the normal limit.
The more rapid the Heart Rate During Exercise is the body’s natural response to providing enough oxygen by increasing blood flow and improving breathing.
Normal Heart rate during exercise Guide.
While exercising, you should keep an eye on your heart rate. Below is a guide on heart rate based on age. The upper limit is used for heart rate targets for each high intensity activity or exercise. The lower limit is the target heart rate for each exercise or medium intensity activity.
Here’s an explanation:
- Ages 40 – 45 Years: 85 to 150 beats per minute
- Ages 50 – 55 years: 80 to 145 beats per minute
- Ages 60 – 65 years: 75 to 135 beats per minute
- Age 70 years: 75 to 130 beats per minute.
Read also: How to lower resting heart rate.
In addition to doing calculations, knowing the normal amount of heart rate during exercise can also be done by observing the signs indicated by the body. When you’re doing a medium-intensity workout, you normally may feel a quick-start breath. However, not out of breath. After that, after 10 minutes exercise the body will start to sweat.
When performing a medium-intensity workout, you will normally have no trouble speaking. Despite exhaustion, you can still speak but it may be difficult to sing. While the exercise is already reaching a heavy intensity, the breath may feel faster and heavier.
Even speaking may feel heavy and the sweat coming out of the body is getting flooded. If the signs indicated by the body are not the same, it is more severe than the classification, it can be wrong with the body condition. Especially if it has been accompanied by a heartbeat that feels very fast and irregular.
Calculating the maximum Heart Rate During Exercise.
In addition to the above guidelines, you can also estimate the maximum limit of your heart rate during exercise in the following ways:
220 – (your age) = approximate maximum of heart rate during exercise.
For example, if you are 25 years old. Then, 220 – 25 = 195 times/minute. This number is the maximum heartbeat you should get while you’re exercising.
Look for a target heart rate during exercise.
This is the level at which your heart rate is well preserved during exercise. To find out, you can do:
- Calculate your heart rate while resting, such as waking up in the morning. Approximately, it will range from 60 to 100 times/minute.
- Calculate your heart rate reserve by reducing your heart rate at rest. Example: Heart rate Reserve (HRR) = 195 Times/min – 78 times/min = 117 times/min.
- Multiply your HRR by 0.7 (70%). For example, 117 times/minute x 0.7 = 81.9 or 82. This number is added to your heart rate at rest. For example, 82 times/minute + 78 times/minute = 160 times/minute.
- Multiply your HRR by 0.85 (85%). Example 117 times/minute x 0.85 = 99.45 or 99. This number is added to your heart rate at rest. For example 99 times/minute + 78 times/minute = 177 times/minute.
From the example above, the normal heart rate range during exercise is 160 – 177 times/minute. If you are less healthy, experiencing chronic illness, or just starting an exercise program, target your heart rate at the lower limit of your heart rate target zone.
Then, with the body becoming more and more normal to exercise regularly, increase your heartbeat gradually. However, if you are a healthy individual, target to reach the upper limit of your target heart rate during exercise.
If you routinely do exercises, knowing and remembering well the above information is important. Knowing that information, you will be more aware of when to reduce the pace and intensity of the movement and when to improve it, so the benefits of exercise will be more pronounced because you do not do it excessively or less.
Read also: Symptoms of Ectopic heart beats.
