We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. They should, therefore, aim for an active heart rate of 154–186 bpm. The CDC recommends an active heart rate of 77–93% of the maximum.Ī person can calculate the ideal range during vigorous intensity exercise by repeating the same steps as above but swapping the decimal numbers for 0.77 and 0.93.įor example, a 20-year-old person would calculate: Vigorous intensity activity demands more work from the heart, so a person’s ideal active heart rate will be higher. So, for moderate intensity activity, a 20-year-old person would need to aim for a heart rate of 128–152 bpm. Multiply the maximum heart rate by 0.76 to get the upper limit.įor instance, if a person is 20 years old, the steps would be:.Multiply the maximum heart rate by 0.64 to find the lower limit of the ideal active heart rate.Subtract age in years from 220 to determine maximum heart rate.For example, a person can consider how fast the heart rate feels and look for other signs of exertion, such as sweating and muscle fatigue.Īnyone experiencing drastic changes in heart rate, physical discomfort, or pain while exercising should stop the exercise and speak with their doctor. People can also monitor their activity level via perceived exertion, which involves noticing physical signs of exertion in the body. The number of beats per minute will tell someone their current heart rate, which can help them determine whether they are exercising at the right level of intensity. Alternatively, count the beats for 30 seconds and multiply the number by two. ![]() When it is possible to feel the pulse, use a watch or the timer on a smartphone to count the number of times the heart beats in 60 seconds.Concentrate on feeling the pulse in the wrist.Stop the exercise temporarily and immediately place the index and middle fingers firmly on the artery on the thumb side of the wrist.People can measure their own heart rate during any given exercise by following the steps below:
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