Is Your Heart Rate Normal? Here’s How To Tell
By Lisa Cianci, Editorial Contributor
What’s a “normal” heart rate? It depends on your age, fitness level, the time of day – and even your emotions. If you’re feeling anxious about a job interview, your heart might be racing. Just had a relaxing massage? That will probably slow down your heart rate.
The average resting heart rate for an adult is 60 to 100 beats per minute, and the lower the number, the better. Athletes, for example, have a resting rate of 40 to 50 beats per minute. Monitoring your heart rate can help determine what’s normal for you, says Dr. Daniel Masvidal, a board-certified heart-rhythm specialist with Bayfront Health St. Petersburg Medical Group Cardiology.
Resting vs. Active Heart Rates
Two heart rates determine a patient’s average: resting and active. The resting heart rate is the number of beats per minute while your body is at rest. Your active heart rate is the number of beats per minute while you are exercising.
Knowing your resting and active heart rates can help evaluate your heart health, says Dr. Masvidal. Higher resting heart rates are linked to cardiovascular disease, strokes, heart attacks and death, research shows.
Your active heart rate, which is largely dependent on your age, plays a significant role in how much oxygen your body needs to function properly, also known as “aerobic capacity.” People with higher aerobic capacity have a lower risk of heart attack and death, studies have shown.
Your maximum average heart rate is the point at which your body gets the most benefit from exercise. To calculate maximum average heart rate, subtract your age from 220. The target is 70 percent to 80 percent of that number. For example, if you’re 50 years old, your maximum average heart rate is 70 percent to 80 percent of 170 — so between 109 and 129 beats per minute.
Exercise Is Key
Vigorous activity trains your heart, helps you lose weight and can lower your resting heart rate over time.
If you’re just starting out, begin with light physical activity. Gradually increase your intensity and monitor how your body responds. If you start exercising and reach 50 percent of your target maximum heart rate, it won’t be much more than your resting rate.
“Over time, you’ll increase your average active heart rate, leading to a healthier heart overall,” Dr. Masvidal says.
You might be working out too hard if you’re feeling:
- Chest pain
- Shortness of breath
- Dizziness or lightheadedness
If that happens, take a breather or lower your intensity.
Getting fit takes time, so go slow and be patient. If you notice these symptoms for the first time, or if any of them persist, seek medical attention to ensure it’s safe to continue.
You should also talk to your doctor if your heart frequently beats fast when you’re not exerting yourself.
How To Calculate Your Heart Rate
- Use your thumb or index finger to find the radial artery. It’s in your wrist directly below the thumb. Press down gently, and you’ll find your pulse.
- Count the number of beats you feel in 30 seconds.
- Multiply that number by 2 to find the beats per minute.
Check your heart rate three times during the day: in the morning, the afternoon and when you’re exercising.
