Heart Rate: Everything You Need To Know About It

The heart rate (HR) refers to the number of times the heart beats per minute. Your heart rate can change throughout the day depending on factors such as physical activity, stress, caffeine, medications, and various medical conditions.

During exercise, the HR typically increases to enable it to pump more blood and meet the increased oxygen demands of the body. According to The British Heart Foundation, it’s normal for your HR to increase to 130 to 150 beats per minute (BPM) or more when you exercise.[1]

Resting heart rate (RHR) is the number of times it beats per minute when you are at rest.

A lower RHR or quick heart rate recovery time after exercise can indicate a stronger heart, while a higher RHR or slow heart rate recovery may indicate cardiovascular health issues.

This is because exercise strengthens heart muscles, making the cardiovascular system more efficient at delivering oxygen to muscles and so the organ does not need to beat as frequently to meet the body’s oxygen demands.

The British Heart Foundation states a normal healthy adult RHR is between 60 and 100 beats per minute.[1]

However, it is considered normal for athletes or people who are very physically fit to have an RHR as low as 40-60 BPM.

Heart rate recovery (HRR) is a measure of how quickly your heart rate returns to its resting rate after exercise. It is an important indicator of health and fitness, as a slower recovery time can be a sign of poor cardiovascular fitness, heart disease, or other health issues.[2]

HRR is typically measured by monitoring your heart rate during exercise and then immediately after stopping. The difference in heart rate between the end of exercise and a set time after stopping (usually 1-2 minutes) is your HRR.

The maximum heart rate (MHR) is the highest number of times the heart can beat per minute during intense physical activity or exercise. The MHR differs for each individual and can vary based on age, gender, and body size. It’s important to note that your MHR is not a direct reflection of your strength and fitness.

Exercising at or near your MHR can be intense and potentially dangerous, and is generally not recommended for beginners or individuals with certain medical conditions. But, knowing your MHR can help you calculate your target HR.

A commonly used formula to estimate MHR is to subtract a person’s age from 220. For example, a 30-year-old would have an estimated MHR of 190 beats per minute (220 – 30 = 190). However, this formula provides a rough estimate and may not be accurate for everyone. So, for more accurate results multiply your age by 0.7 and subtract the result from 208.[3]

The target HR is the number you should aim to achieve during exercise to get the most benefits from a workout and to burn the most calories. It can help you determine whether you are exercising at the appropriate intensity, rather than going off your own perception of exertion – it can be hard to push yourself to the right intensity without something to aim for.

According to John Hopkins Medicine, you should strive to exercise at 50-85% of the MHR – time to get the calculator out. For example, a 30-year-old person with a maximum heart rate of 190 beats per minute might aim to exercise at a heart rate between 95 and 162 beats per minute, which is 50-85% of their MHR.

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