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What is normal heart rate?
Heart rate refers to the number of times the heart beats within a certain period of time. When the heart pumps blood throughout the body, this movement appears in the arteries as pulses.
When you run up the stairs all at once, your heart races and your breath increases. This heartbeat that you feel is your heart rate. Heart rate is one of the “easy physical indicators” that can be used to measure your exercise pace and manage your physical condition.
Also, if you register as a LINE friend by clicking the “Start Free Diagnosis” button above, you can get a free diagnosis of the exercise that suits the body you want to have. Please, try it.
A woman measuring heart rate (pulse) with her wrist
If you measure your heart rate regularly and understand your normal values, it will be easier to notice changes in your physical condition when they occur. It can also be used as a guide to measure how fast you are exercising. In order to exercise safely and effectively, understand your heart rate and adjust your exercise pace! In this article, we will explain in detail how to measure your heart rate and what guidelines to use when exercising.
The average normal heart rate is
There are individual differences in heart rate, but as a guideline for a relaxed state, approximately 60 to 100 beats per minute” is considered a normal value. (For healthy adults)
What can be considered if the heart rate is abnormal?
If your heart rate is different from usual, it may be due to an arrhythmia. Arrhythmia is a condition in which the rhythm of the heartbeat, which normally beats at a constant rate, is out of order.
Arrhythmias can be broadly divided into three types.
Tachycardia: A condition in which the heartbeat is faster than normal. (more than 100 times per minute)
Bradycardia: A condition in which the heartbeat is slower than normal. (Less than 50 times per minute)
Premature contractions: A condition in which the pulse skips or the rhythm is irregular.
A woman visiting a hospital for shoulder problems (stiff shoulders, shoulder pain, poor blood circulation around the shoulders, etc.)
Arrhythmia can be caused by disease or physiological, even in healthy people. Regarding physiological causes, it can occur when you move your body or due to stress or tension.
If your heart arrhythmia persists or you start to feel unwell, such as dizziness or shortness of breath, consult your doctor. In addition to heart disease, there are many other possible causes, including high blood pressure, lung disease, and aging.
Sports heart with low heart rate
Sports heart refers to a condition in which the heart of a person who participates in sports that require endurance (marathon, swimming, etc.) for a long period of time becomes larger than normal. As a result of the muscle development, the body is able to pump more blood with each beat, resulting in a lower heart rate.
If you stop training for an athletic heart, it is said that the heart will return to its original size within about a year. Even if you used to participate in sports for a long time, if your heart is large even after many years have passed since you stopped exercising, it may be due to a disease, so consult your doctor.
Benefits of knowing your heart rate
Can enhance the effect of exercise
A woman exercises her quadriceps, gluteus maximus, hamstrings, and iliopsoas muscles using a machine that trains her lower body, which is also effective for dieting.
It is known that exercise, whether it is too intense or too light, reduces the fat burning effect. People in their 30s, 40s, and 50s who have exercise experience tend to end up doing strenuous exercise. By checking your heart rate during exercise, you can exercise while maintaining the pace that is most effective at burning fat. Please try incorporating it.
Easy to notice changes in physical condition
A senior woman who feels unwell
Knowing and checking your heart rate will make it easier to notice changes in your physical condition. If your heart rate is significantly lower than your normal heart rate or your heart rate is high, it is important to rest your body without overexerting yourself. As people reach their 70s and 80s, the number of people with illnesses that cause arrhythmia increases, so it’s important to monitor your physical condition regularly by measuring your heart rate.
How to measure heart rate
How to check your heart rate (place your fingertips on the artery in your wrist or neck and count the number of times)
How to measure your heart rate: You can easily measure your heart rate by placing your fingertips on the artery in your wrist or neck and counting the number of times. *If you are unable to measure your heart rate, or if your heart rate tends to increase/is difficult to increase, use the “subjective exercise intensity” described below as a guide.
Decide on the intensity of your exercise! Two ways to decide
There are two ways to determine the intensity of exercise: one is based on your heart rate, and the other is based on your level of awareness during exercise, such as your breathing and complexion. *If you have a chronic illness, please be sure to consult a doctor before exercising.
Karvonen method” using heart rate
A woman in sportswear checking her smartwatch outdoors
In the Karvonen method, exercise intensity is determined as a percentage of the maximum heart rate during exercise (220 – age). A person’s maximum heart rate decreases as they get older. It is important to understand the guidelines for each age group. If you are in good health and want to achieve a strong fat burning effect, we recommend aiming for around 60-70%. *If you are pregnant, have high blood pressure, or have heart disease, please be careful not to exceed 50%.
Calculation method for a 50-year-old with no health problems
・Maximum heart rate is [220-50 (age)] and [170 beats/min].
・Target heart rate (70%) is 170 x 70% = 119 beats/minute
・If you want to measure it in 10 seconds, aim for [20 beats/10 seconds] while exercising.
Subjective intensity of exertion (RPE)
A woman worries at a training gym (fitness gym) with many muscle training machines lined up.
Some people find it difficult to increase their heart rate no matter how hard they exercise, and some people have a high heart rate even before they start exercising. If this happens, check the pace of your exercise based on the level of fatigue you feel. For subjective exercise intensity, check the pace of exercise based on breathing'' andcomplexion”.
People whose heart rate is difficult to increase
People who have a constitution that makes it difficult to increase their heart rate・People who are taking medicine to lower blood pressure・
People who have a high heart rate on a daily basis
Chronic stress・Heart diseases such as thyroid disease or arrhythmia
Level 1: Slow exercise
(breathing is easy). The complexion is normal. I can have a normal conversation. The number of machines etc. can still be increased. ]
If you don’t have a chronic illness or feel unwell, increase your exercise pace a little more.
Level 2: State where fat is most easily burnt
[breathing is slightly rapid. The complexion is slightly red. Short conversations are possible. I am in a state where I can increase the number of times I use machines etc. just a little more. ]
This is the easiest state to burn fat. Let’s keep this pace.
Level 3 Excessive exercise intensity
[breathing is intense. His face was bright red. Conversation is difficult. The number of times the machine etc. cannot be increased. ]
If you do it too hard, the fat burning effect will decrease. Take some breaks and slow down.
The Borg scale is a subjective exercise intensity evaluation scale developed by Swedish psychologist Borg. The Borg scale expresses the level of awareness on a scale of 6 to 20, from very easy'' tovery hard,” and measures intensity.
Borg scale (subjective exercise intensity evaluation scale)
If you are in good health and want to achieve a strong fat burning effect, we recommend aiming for around 60-70%. If you are pregnant, have high blood pressure, or have heart disease, please be careful not to exceed 50%.
Curves” allows you to train safely by setting your heart rate
Workout scene at Curves (scene of muscle training using machines and aerobic exercise on a pedal board, which is effective for dieting)
I want to burn fat efficiently and maximize the effects of exercise…but I don’t know how to manage it myself…
In such cases, we recommend using a facility where you can exercise while checking your heart rate. Curves regularly measures your heart rate once every 8 minutes, so you can exercise at a pace that suits you. It’s an exercise that only takes 30 minutes at a time, so it’s easy to continue.
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30 minutes each time…30 minutes from the time you arrive to the time you leave! It’s easy to continue exercising because it’s easy to do.
Professional coach…support tailored to you, so it’s effective
What is the normal value for the heart rate for women?
In order to maximize the effects of exercise and burn fat efficiently, it is important to manage the pace of your exercise based on your heart rate and other factors. At Curves, you can work out more effectively while monitoring your heart rate with the support of a professional coach. Please try it out at the store first.
What is the normal value for heart rate?
Since heart rate varies from person to person, it is difficult to judge whether the heart rate is normal based on the number alone. However, general normal values are established for health checkups and comprehensive medical checkups.
If the heart rate is between 60 and less than 100, it is normal.
During a medical checkup or medical checkup, a heart rate of 50 to less than 100 is considered normal.
However, since heart rate varies from person to person, it is not possible to say whether a person is normal'' orabnormal” just by looking at the heart rate number. It is important to make a comprehensive assessment, including the presence or absence of arrhythmia and blood pressure values.
Be careful if your heart rate is less than 50 or more than 100
If the heart rate is less than 50 or more than 100, we will carefully check for arrhythmia and check your physical condition. Although this is not necessarily abnormal, you should be careful as it may indicate that something is wrong.
Heart rate normal abnormality
Heart rate less than 50 ・Have a habit of exercising
・Have a low heart rate ・Arrhythmia
・Bradycardia
・Others
Heart rate 60-100 (standard value) – –
Heart rate over 100 ・Personality that gets nervous easily ・Excess secretion of thyroid hormone
, anemia
, etc.
Especially if your heart rate is over 100, there may be various problems such as hormonal imbalance or anemia. If your heart rate continues to be high even when you are not exercising, seek medical attention as soon as possible.
Difficult to judge based on heart rate alone! Let’s think about it in conjunction with blood pressure.
Although “normal values” have been established as a guideline for health checkups, heart rate alone cannot determine the state of health. Heart rate is correlated with blood pressure, so it is important to consider it in conjunction with blood pressure.
What is blood pressure?
Blood pressure is the pressure exerted on the inner walls of blood vessels.
When the heart contracts, blood pressure increases. This is because blood is forced out of the heart, causing the blood vessels to tighten and increase pressure.
heart shrinks Systolic blood pressure (upper blood pressure)
heart relaxes Diastolic blood pressure (lower blood pressure)
When the heart contracts, blood pressure increases, and when the heart relaxes, blood pressure decreases. This is how the upper and lower blood pressure are measured when measuring blood pressure.
When blood pressure is low, heart rate increases
A healthy heart can pump enough blood with each contraction, so blood can be circulated throughout the body even with fewer heartbeats.
However, people with weak hearts can only contract slowly, so their heart rate must increase in order to distribute blood to their organs.
Blood pressure is low because the amount of blood being pumped out is low, but it must be pumped over and over again to maintain bodily functions.
High blood pressure does not mean your heart rate will increase.
Many people may have the misconception that “high blood pressure also increases heart rate.”
In fact, the lower the blood pressure, the higher the heart rate. Although the body is supposed to be pumping enough blood, a high heart rate is a functional imbalance.
If your blood pressure and heart rate are both high, many factors can be involved, including hormonal abnormalities and lack of exercise. We need to find out where the cause lies and diagnose it with balance.
Blood circulation has the function of delivering oxygen throughout the body.
Blood circulation is a function that transports oxygen throughout the body.
Oxygen inhaled through the lungs is taken into the blood and circulated to deliver oxygen to organs.
Blood circulation works well through heartbeat and blood pressure. Because they have very complex relationships, it is necessary to think comprehensively, not just numerically.
What is the “athletic heart” that many people who exercise have
People who exercise regularly have a stronger heart and lower heart rate. It is called the “sports heart,” and is common among students and athletes.
People with “athletic hearts” have low heart rates.
People who increase their heart rate through regular training tend to have thicker heart muscles.
This improves your heart’s contractions, allowing you to live a normal life with a lower heart rate. The average person has a heart rate of at least 50 beats, but a heart rate of around 40 beats is fine.
The “athletic heart” returns to normal when you stop exercising.
An athletic heart will return to its original state if you do not play sports for one to two years.
Therefore, just because you participated in extracurricular activities when you were a student, it does not mean that your heart rate will remain low forever. If your heart rate is unusually low even though you are not doing regular training, it is a good idea to visit a medical institution to find out the cause.
People who lack exercise tend to have a high heart rate
Contrary to the athletic heart people who exercise very little have a higher heart rate
Especially among seniors, many people have a resting heart rate of 70 or higher. A high heart rate increases the risk of shortening your life, so it is recommended that you regularly incorporate light exercise to lower your resting heart rate.
Is there a fixed number of heartbeats over a lifetime? Does a fast heart rate mean a short life?
There is an urban legend that says, The heart only beats a certain number of times in a lifetime.’
Is it true that a faster heart rate means a shorter lifespan?
People with fast heartbeats are more likely to have heart fatigue.
If your heart rate is fast, your heart may become tired and weak.
Living with a fast heartbeat for decades is not a good idea, as fatigue can cause damage to the heart. Therefore, as a result, the myth that “the number of times you hit a ball in your lifetime is fixed” may not be completely wrong.
Be careful if your resting pulse is always over 70
There are individual differences in heart rate, and it cannot be determined that it is abnormal just by the number of heartbeats.
However, people whose resting heart rate is always over 70 should be careful.
In particular, women in their 40s and above who are working hard tend to have a high heart rate due to various factors. If you leave your heart rate high, your heart may become fatigued and you may die suddenly.
Therefore, it is recommended that you regularly measure your resting heart rate with a blood pressure monitor or wearable device such as Fitbit. If your resting heart rate starts to rise, take care of your body with exercise and mindfulness.
Be careful if you have a high heart rate! If the value is above normal, please consult a doctor.
Normal heart rate is generally said to be between 50 and less than 90.
However, it is not possible to make a diagnosis based on heart rate alone; it is important to examine the condition from a variety of perspectives, including blood pressure and arrhythmia.
However, if your resting heart rate is too high, the burden on your heart will increase. It is said that a high heart rate increases the risk of short-lived life, so try to lower your heart rate through exercise and mindfulness.
What I learned from this article
The normal value for heart rate is less than 50 to 90.You
can check your physical condition by checking not only your heart rate but also your blood pressure.People with a
consistently high heart rate are prone to heart fatigue, so be careful.
