Heart rate is defined as the number of heart beats per unit of time, and this is normally expressed as beats per minute (bpm). This rate is based on contractions of the lower chambers of the heart (ventricles). These contractions vary depending on the body's need for oxygen which occurs more during exercise or less while sleeping. Measurement of the heart rate is done simply by finding one's pulse.
This brings us to the next question. What is a pulse and how to find it?
What is a pulse?
The pulse is felt due to the bulging of an artery when blood flows causing a wave through the blood vessel. A pulse can be determined at various points of the body where an artery's pulsation is felt on the surface. The pulse is simply measured by pressing the index and middle finger on the artery. Some popular areas are: The neck, groin, behind the knee, the temple, over the abdomen, inside the elbow, or under the biceps and wrist. A more accurate method of determining pulse rate is by using an electrocardiograph.
Is your pulse rate the same as your heart rate?
Yes, pulse and heart rate essentially mean the same thing and are frequently interchanged. Obviously, rates will vary from person to person and level of activity.
What is a normal pulseor normal/resting heart rate?
Resting heart rate is the pulse rate when one is at rest or in a relaxed position. It's important in helping to determine any abnormalities The resting heart rate (HRrest) can also be an indication of a "healthy heart rate". In adults, the typical resting heart rate is 60 - 80 bpm. If the rates occur below 60 bpm, this is known as bradycardia, while rates over 100 bpm are known as tachycardia. Athletes usually have resting heart rates below 60 bpm due to hypertrophy of the heart.
A sample estimate of normal heart rate during rest at different ages is as shown below:
Category
Age Range
Beats Per Minute (bpm)
Newborns
0 - 30 days old
70 - 190
Infants
1 - 11 months old
80 - 120
Children
1 - 10 years old
70 - 130
Children + Adults
Over 10 years old
60 - 100
Well trained Athletes
40 - 60
Normal heart rate ranges in women of different ages is as shown below in bpm:
AGE
18- 25
26-35
36-55
46-55
55-65
65+
ATHLETE
54-60
54-59
54-59
54-60
54-59
54-59
VERY FIT
61-65
60-64
60-64
61-65
60-64
60-64
GOOD FITNESS
66-69
65-68
65-69
66-69
65-68
65-68
ABOVE AVERAGE
70-73
69-72
70-73
70-73
69-73
69-72
AVERAGE
74-78
73-76
74-78
74-77
74-77
73-76
UNFIT
79-84
77-82
79-84
78-83
78-83
77-84
POOR HEALTH
85+
83+
85+
84+
84+
84+
Normal heart rate ranges in men of different ages is as shown below in bpm:
AGE
18- 25
26-35
36-55
46-55
55-65
65+
ATHLETE
49-55
49-54
50-56
50-57
51-56
50-55
VERY FIT
56-61
55-61
57-62
58-63
57-61
56-61
GOOD FITNESS
62-65
62-65
63-66
64-67
62-67
62-65
ABOVE AVERAGE
66-69
66-70
67-70
68-71
68-71
66-69
AVERAGE
70-73
71-74
71-75
72-76
72-75
70-73
UNFIT
74-81
75-81
76-82
77-83
76-81
74-79
POOR HEALTH
82+
82+
83+
84+
82+
80+
Pulse count
To calculate one's pulse, the below formula is used:
PULSE COUNT = # BEATS IN 10 SECONDS × 6 = # OF BEATS/MINUTE.
Maximum heart rate
The Maximum Heart Rate (HRmax) is the highest number of times (beats) one's heart can contract in a unit time, usually one minute. HRmax is normally used to measure intensities during training and exercise.
How to measure maximum heart rate?
HRmax can be estimated using a formula. This can be an age-predicted maximum heart rate formula shown below, or it can also be measured during exercise. The most accurate way of measuring HRmax is via a cardiac stress test.
HRmax Formula: The Fox and Haskell formula
WOMEN: 226 - AGE OF PERSON = AGE-ADJUSTED HRmax
MEN: 220 - AGE OF PERSON = AGE-ADJUSTED HRmax
Here's a typical example:
A woman of 40 years, her age-adjusted maximum heart rate is calculated as:
226 - 40 years = 186 bpm (beats per minute)
A 40 year old man, his bpm will be calculated as shown:
220 - 40 years = 180 bpm (beats per minute)
Other Formulas that are often used:
HRmax = 206.3 - (0.711 × age)
HRmax = 217 - (0.85 × age)
HRmax = 208 - (0.7 × age)
Keep in mind; these estimates vary from person to person depending on one's genetics and activity level. For example, when a person starts an exercise plan, their heart adjusts accordingly. When one becomes more fit, the heart also becomes more efficient in pumping blood to the rest of the body.
Abbreviations:
HR = Heart Rate Max HR = Maximum Heart Rate HRmax = Maximum Heart Rate HRrest = Resting Heart Rate THR = Target Heart Rate bpm = beats per minute
Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.
Secure. Confidential. Absolutely Free.