Why You Should Check Your Heart Rate When Training!

Wearable technologies are all around us. Smartwatches and step- and pulse-tracking bands are everywhere we look. How should you use them for your exercise? How do they help you track how hard you should go on your workout?

It all comes down to the basics.

Normal resting heart rate

For the majority of people, their normal resting heart rate ranges between 60-100 beats a minute. Lower numbers can indicate more efficient heart function and better cardiovascular fitness. An advanced athlete's heart rate can go as low as 40-50 beats per minute.

However you should keep in mind your heart rate depends on many factors, like the following:

• Fitness level
• Age
• Air temperature
• Bad habits
• Emotions
• Body composition
• Meds

Any other shift in your normal resting heart rate may indicate a health problem, which you should discuss with your doctor.

Targeting your heart rate for exercise

You need to know your resting, target, and maximum heart rates.

• Your maximum heart rate can be estimated using your age: subtract your age from 220.
• Your target heart rate for moderate intensity is about: 50-70% of your maximum heart rate.
• Your target heart rate for vigorous activity is about 70-85% of your maximum.

Hitting your target heart rate helps you get into the right training zone:

• Very light is 50-60%. Safe zone, helps with recovery.
• Light is 60-70%. Improves endurance and fat burning.
• Moderate is 70-80%. Improves aerobic fitness.
• Hard is 80-90%. Increases your maximum performance capacity for shorter sessions.
• Maximum is 90-100%. Helps fit athletes develop speed.

Heart rate tips

• Pay attention to your body, to how hard your breathing is, and to how much you're sweating. Stop training if you feel uncomfortable.
• Avoid getting obsessed with your heart rate as soon as you start working out. Get moving first at a comfortable pace.
• Your target heart rate is supposed to guide you but don't get fixed on numbers.

Summary

The next time you work out, try checking your heart rate. Don't chase any numbers, just use this data for motivation!