Steps of getting the heart rate, Analyzing heart rate and Rate of perceived exertion

What’s a normal heart rate and what’s not?

For adults, a normal resting heart rate ranges between 60 and 100 beats per minute (bpm). If you’re an athlete, your resting heart rate may range from 40 to 60 bpm. Factors that contribute to heart rate include age, fitness level, health conditions and any medications you take.

It’s important to know what’s normal for you so you can keep tabs on your heart health. If you are experiencing an abnormally (for you) high or low heart rate, accompanied by dizziness, fainting or shortness of breath, consult your physician.

https://www.summahealth.org/flourish/entries/2023/03/what-your-heart-rate-can-tell-you-about-your-health#:~:text=Having%20a%20lower%20resting%20heart,high%20blood%20pressure%20and%20obesity.

 You can manually measure your heart rate.

Wash your hands to avoid cross-infection.

Place the tips of your index and middle fingers on your wrist, beneath the base of your thumb.

Press lightly until you get a pulsing sensation.

Count the number of beats you feel for fifteen seconds.

To calculate your heart rate in beats per minute (bpm), multiply the number of beats by four.

You can also check your heart rate by placing the pads of your index and middle fingers against the side of your neck, right beneath your jaw.


A normal resting heart rate ranges from 60 to 100 beats per minute. 

When you exercise, your heart rate rises to provide more oxygen to your muscles.

Several variables can influence your heart rate, including:

Age
Fitness level

Smoking status.

Heart disease, excessive cholesterol, or diabetes

Air temperature

Body Position

Emotions

Body Size

Medications

Although there is a wide range of normal, an exceptionally high or low heart rate may signal an underlying issue. 

Consult your doctor if your resting heart rate consistently exceeds 100 beats per minute (tachycardia) or if you are not a trained athlete and your resting heart rate is less than 60 beats per minute (bradycardia), especially if you have other signs or symptoms such as fainting, dizziness, or shortness of breath.

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979#:~:text=To%20check%20your%20pulse%20at,calculate%20your%20beats%20per%20minute.

What is about heart rates?

What’s normal and what’s not, and what it could mean for your overall heart health. Having a lower resting heart rate means your heart doesn’t have to work as hard, which indicates your heart muscle is in better condition. On the other hand, studies have linked a higher resting heart rate with a sedentary lifestyle, high blood pressure and obesity.

https://www.summahealth.org/flourish/entries/2023/03/what-your-heart-rate-can-tell-you-about-your-health#:~:text=Having%20a%20lower%20resting%20heart,high%20blood%20pressure%20and%20obesity.

Rate of perceived exertion (RPE) is a metric that measures how hard your body works during physical activity. It's an effective tool for controlling workout intensity and increasing cardiac training and endurance.

Here are some ways RPE can be used:

• Sports and exercise testing: RPE can be used to measure perceived exertion during physical activity.
• Medicine: RPE can be used to document a patient's exertion during a test for the severity of diseases.
• Occupational health and safety: RPE can be used to measure effort and exertion during physical work. 
   
• Training and racing: RPE can provide context to power files, heart rate, and pace information. 
   

   

What factors affect heart rates?

Everything from your fitness level to the medications you take can affect your heart rate. Some factors that can contribute to a high or low pulse include:

• Heart disease and heart failure
• Physical exertion (being very physically fit actually lowers a person’s resting heart rate)
• Certain medications, such as those that treat asthma, cough, cold and allergies
• Alcohol, tobacco, caffeine and herbal supplements
• Illness/fever
• Over or underactive thyroid
• Anemia
• Stress and anxiety
• Peripheral arterial disease (diseases of the blood vessels)
• Blood clots

Any noticeable changes in your heartbeat can be scary. If you have questions or concerns about your heart rate, or often feel faint, dizzy or short of breath, discuss them with your provider. Changes in your heart rate can be a sign of a serious condition.

https://www.summahealth.org/flourish/entries/2023/03/what-your-heart-rate-can-tell-you-about-your-health#:~:text=Having%20a%20lower%20resting%20heart,high%20blood%20pressure%20and%20obesity.

What is my target heart rate when exercising?

In addition to resting heart rate, adults also have a targeted range based on their age when exercising. According to the American Heart Association, your target during moderately intense exercise is about 50 - 70% of your maximum heart rate. During vigorous physical activity, it’s about 70 - 85% of your maximum.

To figure out your intensity, subtract your age from the number 220. For example, for a 40-year-old, heart rate would be calculated as 220 – 40 years = 180 bpm. Here’s how to calculate a 40-year-old’s range:

• 50% level: 180 x 0.50 = 90 bpm
• 70% level: 180 x 0.70 = 126 bpm

This formula shows that moderately intense physical activity for a 40-year-old requires the heart rate to stay between 90 and 126 bpm during exercise. You can use this same formula to estimate what your heart rate should be for vigorous physical activity by multiplying by 0.85.

https://www.summahealth.org/flourish/entries/2023/03/what-your-heart-rate-can-tell-you-about-your-health#:~:text=Having%20a%20lower%20resting%20heart,high%20blood%20pressure%20and%20obesity.