Using Heart Rate in Exercise

Using Heart Rate in Exercise

Measuring exercise intensity has become easier than ever; with the newest wrist technology and all cardio machines having the capability. We’ve all heard the importance of heart rate in tracking exercise, but the specifics seem a bit blurry. Let’s dive deeper into exploring heart rate.

We’ll start with the age predicted max heart rate. The American College of Sport Medicine (ACSM) recommends calculating this from the equation 220-age. For example, a 50 year old theoretically could only ever reach 170 beats per minute (bpm). Of course there are many factors that affect the max number, talk with your physician and personal trainer with further questions. The American Heart Association (AHA) recommends a moderate exercise intensity at 50-70% of age predicted heart rate max. For vigorous exercise 70-85% of age predicted heart rate max. For the same 50 year old, a moderate intensity activity would be 85-119 bpm, and 120-145 bpm for vigorous activity.

The ACSM and AHA both recommend a weekly cumulative minimum of 150 minutes of moderate activity and 75 minutes of vigorous activity. By using these guidelines you can track how much activity you are truly getting. However, with that being said, consult your physician to see if moderate and vigorous activity are safe for you. Secondarily, meeting with a personal trainer can further define and personalize heart rate zones based on personal goals.

Sources:
American College of Sports Medicine (2020)
American Heart Association (2020)