A good way to determine a healthy heart rate while exercising is to use a target heart rate zone, which is a range you want your heart rate to be within during physical activity. The simplest way to estimate this range is based on your age. For blood pressure (BP), a temporary increase during exercise is normal, but there are certain limits you shouldn’t exceed
Heart Rate Limit
The first step is to calculate your maximum heart rate (MHR), which is the highest number of times your heart can beat in a minute. The most common formula is
- 220 − your age = MHR
For example, a 40-year-old would have a maximum heart rate of 180 beats per minute (bpm).
Once you have your MHR, you can find your target heart rate zone based on the intensity of your workout. The American Heart Association recommends:
- Moderate-intensity exercise: 50% to 70% of your MHR.
- Vigorous-intensity exercise: 70% to 85% of your MHR.
So, for a 40-year-old, the target heart rate zone would be:
- Moderate: 180×0.50=90 bpm to 180×0.70=126 bpm
- Vigorous: 180×0.70=126 bpm to 180×0.85=153 bpm
It’s a good idea to start at the lower end of your target zone and gradually increase the intensity as your fitness improves. You can check your heart rate during your workout by taking your pulse for 10 seconds and multiplying it by six, or by using a fitness tracker with a heart rate monitor
Blood Pressure Limits
During exercise, your systolic blood pressure (the top number) is expected to rise as your heart works harder to pump blood. The diastolic blood pressure (the bottom number) should stay relatively stable or may decrease slightly.
While there’s no single “normal” blood pressure for everyone during exercise, there are widely accepted limits. For most people, exercise should be stopped if their blood pressure reaches:
- 250/115 mmHg
It’s also important to note that if your systolic blood pressure drops by more than 10 mmHg with an increased workload, you should stop exercising. If you have pre-existing conditions like hypertension, it’s crucial to consult with a doctor to determine safe limits tailored to your health.
Important Considerations
These are general guidelines. Individual factors like fitness level, medications, and underlying health conditions can affect your heart rate and blood pressure response to exercise. It’s always best to consult with a healthcare professional before starting a new workout routine, especially if you have a known heart condition or high blood pressure.
Before starting a new routine, come to Ananmaya, through its Performance Assessment program, can pinpoint the safe and effective limits for optimal outcomes.