Monitoring heart palpitations while practicing physical activity is a simple way of training and strengthen this organ.
In accordance with the MedlinePlus portal, in order to see the direct effects of sport on your heart, it is important to know the ideal heart’s rate, which varies according to each individual age. Heart’s rate helps to establish sport routines in the extent the cardiovascular system is fully exercised. How to calculate it?
- Take a short break in the middle of your training in order to measure your pulse. Put your index finger and your middle finger on the internal part of your opposed wrist, below your thumb’s base. If you prefer to do it on your neck, place your index finger and your middle finger close to the Adan Apple.
- Count the number of pulsations you feel during 10 seconds.
- Multiply this number by 6 and you will have your pulsations per minute.
- Locate your age range and discover what is your ideal heart’s rate:
20 years of age — 100 to 170 pulsations per minute
30 years of age — 95 to 162 pulsations per minute
40 years of age — 90 to 153 pulsations per minute
50 years of age — 85 to 145 pulsations per minute
60 years of age — 80 to 136 pulsations per minute
70 years of age — 75 to 128 pulsations per minute
If your pulsations are lower, possibly the exercise you are practicing is not sufficiently strong for favoring your heart. Otherwise, if your heart’s rate is higher, you are maybe demanding too much from your body. In front of these situation, our recommendation is to consult your doctor or request professional assistance for establishing the suitable demanding levels according to your objective, whether they are maintaining your form or burning fat.
Take into account
Heart’s rate in rest indicates how efficient your heart is at the time of sending oxygenated blood to your body, in an average adult (from 20 to 50 years of age), this indicator oscillates between 60 and 100 pulsations per minute. However, heart beats are not equal in all people, they depend upon life style each individual has, and so comparing to others is not a good option.
Related: Exercises at all ages