What Is The Ideal Heart Rate While Running?

Measuring your heart rate is incredibly important, especially while working out. When you engage in intense exercises such as running and other such cardiovascular workouts, your heart rate increases, which means that you should ensure that this heart rate does not increase to a large extent, especially if you suffer from heart-related ailments. Your ideal running heart rate is dependent on various factors, such as your age, fitness levels, as well as your previous heart condition. Taking into account all these factors, an ideal heart rate is determined, which should be maintained while engaging in intense physical exercise.

What Is Average Heart Rate After Exercises And Running?

A low running heart rate indicated that the intensity of the workout can be increased to some extent, whereas you should decrease the intensity of the workout if the heart rate exceeds the normal rate. It is important to make sure that this heart rate is maintained at the ideal level so that the fitness activities can be maintained at the right levels.

The Ideal Heart Rate While Running

Ideal heart rates depending on age

According to the American Heart Association, during the periods of exercise, the heart rate should remain between fifty to eighty-five percent of the maximum heart rates. Their calculations maintain that the maximum heart rate should be calculated by subtracting 220 beats per minute from the person’s age. For example, someone whose age is twenty should maintain their running rate between 100 to 170 bpm, whereas someone who is seventy years old, should keep their heart rate between seventy-five to one hundred twenty-eight bpm. During exercise, your heart rate should ideally be on the lower end of the heart range. Studies show that people with normal running heart rates have lower risks of other ailments.

Few other ways of determining the ideal running heart rate

Another prominent way of determining the ideal heart rate is by running on a treadmill whilst wearing a chest monitor. There are a few more formulae that attempt to conclusively determine the ideal heart rate during exercise. These include Tanaka’s Formula and Gulati’s Formula, which are both explored below:

  • Gulati’s formula: This formula requires you to subtract 206 from the product of your age and 0.88 in order to determine the maximum heart rate. In order to calculate the lower and upper range, you would be required to find out fifty percent of the maximum heart rate and eighty-five percent of the maximum heart rate, respectively. For example, for a twenty-year-old, the ideal running heart rate would lie between 95 and 160 bpm.
  • Tanaka’s formula: Through this formula, you can ascertain your maximum heart rate through the reduction of 208 from the product of your age and 0.7. Similarly, the lower and upper ranges can be found by calculating fifty and eighty-five percent of the maximum heart rate. For example, the ideal heart rate for a twenty-year-old in this case would be between 97 and 165 bpm.

Monitoring your heart rate

After you have determined your ideal running heart rate, it is important to keep monitoring your heart rate while exercising so that you can maintain these levels while exercising. While there are wristwatches and chest monitors that keep you informed about your heart rates at all times, the easiest way to determine your heart rate is by measuring your pulse manually. This can be done by placing two fingers on opposite ends of the wrist and calculating the number of beats that occur within 30 seconds. Multiply this by 2 in order to determine the number of beats within a minute. Compare this to the idea heart rate, so that you can fix the intensity of your workouts accordingly. The bottom line is, your running heart rate should remain within the ideal rate so that your body is not exposed to any heart ailments. This idea of heart rate can be determined through a number of ways, that take into account various factors such as age, physical fitness levels, the condition of the heart, et cetera. There are various ways to track your heart rate, especially with the evolution of modern technology. Fitness bands perform the function of measuring your heart rate, so if you wish to pay close attention to it, investing in one might be a pragmatic idea. Ensure that your heart rate does not exceed the limit by a huge margin, in order to have a safe and healthy workout.

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