How to Determine Your Age-Based Maximum Heart Rate for Exercise

The heart contracts several times a minute. This is what is known clinically as heart rate, that is, the beats that occur every 60 seconds.

In this sense, the Spanish Heart Foundation (FEC) highlights, for an optimal functioning of our body, it is essential that “the heart acts by pumping blood to the organs at a certain blood pressure and frequency“.

But what is the normal heart rate? Generally, the resting rate usually between 50 and 100 beats per minute, although there are factors that cause alterations in this rhythm. In fact, it can vary throughout the day and night, in response to stimuli or when we practice physical activity.

How to maintain a normal heart rate

“When performing physical exercise, the heart produces a normal response that is tachycardia and resting heart rate is above 100 beats per minute,” they add in the Foundation.

So what is recommended? When walking, running or doing some other physical exercise, “it’s best to do it at 60-85% of your maximum heart rate if aerobic fitness is the goal,” detailed in the specialized portal MedlinePlus.

To determine the maximum heart rate, age must be subtracted from 220. “The resulting number represents the number of times the heart should beat per minute at a maximum rate,” they explain. So for set exercise heart rate rangeyou have to “multiply the previous figure by 0.5 to 0.85”.

In the case of doing sports with a moderate intensity, you can keep your heart rate between 50% and 70% of the maximum frequency for two and a half hours per week. “If you’re exercising at a vigorous intensity, you can keep your heart rate between 70% and 85% of your maximum heart rate for 1 hour and 15 minutes a week,” he explains.

To maintain a normal heart rate, the Spanish Heart Foundation highlights as a recommendation the practice of physical exercise on a regular basis. “It is estimated that every 1-2 weeks of aerobic training we could achieve a reduction in resting heart rate of one beat per minute“, they indicate.

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