What Is the Normal Heart Rate Range After Exercise? Check the Calculation Formula

During exercise, heart rate is a crucial indicator to measure exercise intensity and effectiveness. JC Fit City will explore the normal heart rate range after exercise and provide specific calculation formulas to help you understand your cardiopulmonary health.

1. The Importance of Heart Rate After Exercise

●      Reflects Cardiopulmonary Function: The heart rate after exercise directly reflects the health of the heart and lungs. Too high or too low heart rate may indicate cardiopulmonary issues.

●      Evaluates Exercise Intensity and Effectiveness: Monitoring heart rate during exercise can help evaluate whether the exercise intensity meets the standard and how effective the exercise is.

●      Prevents Overexertion: Knowing your heart rate range can help avoid overexertion and reduce the risk of injury.

2. Normal Heart Rate Range After Exercise

The normal heart rate range after exercise varies with age. Generally, younger individuals have faster heart rates due to smaller hearts and higher metabolic rates requiring more oxygen and nutrients. As age increases, metabolism slows, and heart rate decreases. For adults, a heart rate of 100-150 beats per minute after exercise is considered normal.

3. How to Calculate Maximum Heart Rate

●      The formula for calculating maximum heart rate is: 220 - age = maximum heart rate.

For example, a 30-year-old's maximum heart rate = 220 - 30 = 190 beats per minute.

4. Calculating Target Heart Rate Range

The target heart rate range is typically set between 50% to 85% of the maximum heart rate:

●      Maximum heart rate x 50% - 85% = target heart rate range.

However, the target heart rate range varies with different exercise intensities:

●      Light exercise (e.g., walking, stretching): 50%-60% of the maximum heart rate.

●      Moderate exercise (e.g., brisk walking, jogging): 60%-70% of the maximum heart rate.

●      High-intensity exercise (e.g., skipping, fast walking): 70%-85% of the maximum heart rate.

For instance, the target heart rate for light exercise for a 30-year-old: 190 x 50%-60% = 95-114 beats per minute. For high-intensity exercise, the target heart rate would be 133-162 beats per minute.

5. Causes of Fast or Slow Heart Rate

A fast heart rate means the heart beats faster than normal, while a slow heart rate means it beats slower. Generally, a heart rate above 100 beats per minute is considered fast; below 60 beats per minute is considered slow. Various factors can cause these conditions.

Fast heart rate can be related to intense exercise, anxiety, excessive alcohol or caffeine, fever, or heart conditions like coronary artery disease, valve disease, cardiomyopathy, sick sinus syndrome, myocarditis, etc.

Slow heart rate can be caused by medications, aging, heart attack, electrolyte imbalance, myocarditis, sick sinus syndrome, etc. However, well-trained athletes may have a heart rate below 60 beats per minute, so it varies.

6. Methods to Monitor Heart Rate

While various reasons can cause fast or slow heart rate, a resting heart rate below 60 or above 100 beats per minute, or irregular heart rate, may indicate arrhythmia. Monitoring heart rate changes can help manage cardiovascular health and adjust exercise intensity. Here are some methods:

●      Manual Pulse Measurement: The simplest method, using fingers to feel the pulse and count beats per minute.

●      Using Heart Rate Monitors: Modern technology provides various monitors for instant and accurate heart rate measurement.

●      Smartphone Apps and Devices: Many smartphone apps offer heart rate monitoring, convenient and easy to use. Different methods have varying accuracy. Manual pulse measurement may lead to errors, while smartphone or watch monitors may have data inaccuracies due to poor contact. Choose a method that suits you, and consult a doctor for professional advice. Additionally, using the JC Fit City App can connect to phone health programs to monitor your health data.

Understanding the normal heart rate range after exercise and the calculation methods can better evaluate your cardiopulmonary health. Adjust exercise intensity based on target heart rates to achieve ideal health effects. Everyone's physical condition varies, so heart rate management should be personalized. If you have any questions about your exercise heart rate, seek help from a doctor or professional fitness trainer.

Maintaining a weekly habit of aerobic exercise improves cardiovascular health. However, continuous accelerated heart rate after exercise can pose health risks. JC Fit City encourages everyone to adjust exercise intensity according to their maximum heart rate and fitness level for optimal health results.