What is the maximum and targeted heart rate for your age?

Heart rate (HR) is the number of times a heart beats per minute. It can vary depending on physical exertion and mental state. In order to measure the resting heart rate (HR rest) at rest, the person should be awake and rested and should not be physically tired in the short term. On average, a healthy adult has a heart rate of 60-80 beats per minute when at rest. When your heart rate is less than 60 beats per minute at rest, it is called bradycardia. If your heart rate exceeds 100 beats per minute at rest, it is called tachycardia.

Regular physical activity causes new blood vessels to form in the muscles, and left ventricular hypertrophy of the left ventricle. This is to shape the muscles to function more efficiently and to shape the heart to pump blood more efficiently. This condition is called athletic heart syndrome and is not a disease. This condition allows the heart of a well-trained athlete to pump a larger volume of blood per heartbeat than the average person. Because of this, the heart rate of a well-trained athlete or exerciser can drop to less than 60 beats per minute at rest.

Maximum heart rate (HR max)

Maximum heart rate is the maximum heart rate that a person can achieve through physical activity without harming their health. The best way to measure it is with a cardiac stress test. There, the person is made to walk on a running belt, and his or her heart rate, blood pressure, and changes in the electrocardiogram (ECG) are checked, changing his or her walking pace and inclination. However, for convenience, the maximum heart rate is calculated by an equation.

In 2001, he received a Ph.D. from the University of Colorado, Department of Kinetics and Physics. Tanaka, K .; D. Monahan, and d. R. Seals researchers (Tanaka H, ​​Monahan KD, and Seals DR (The Department of Kinesiology and Applied Physiology, the University of Colorado) discovered the equation.

Maximum heart rate (HR max) = 208 - (0.7 × age)

According to their study, a person's maximum heart rate does not depend on his or her gender or physical activity.

For example, if you are 30 years old, your maximum heart rate according to the above equation is 187 beats per minute.

Target / Training heart rate (THR)

Targeted / trained heart rate is the rate at which aerobic physical activity is maintained. If you maintain a targeted / trained heart rate while doing aerobic exercise , your heart and lungs will function better, and those organs will reap the maximum benefits from your exercise program. Targeted / trained heart rate should be between 65% and 85% of your maximum heart rate.

For example, if you are 30 years old, your maximum heart rate should be 187 beats per minute, and your target / trained heart rate should be 122 to 159 beats per minute.

If you want to burn your body fat efficiently and lose weight, you need to maintain your target / trained heart rate of about 80% of your maximum heart rate while doing aerobic exercise.