How to Calculate Your Heart Rate

The heart rate reflects your current state of health, more specifically, it shows your fitness level and at some point, your metabolic rate. It is only a rough estimate, but it gives you a clear view if you need to apply a mor focused fitness regimen. However, calculating the heart rate is not enough. For it to be effective, you should also get your targeted heart rate, so you’ll know what to aim for.

The Pulse Factor

Before arriving at your heart rate, you need to obtain your pulse count for one minute, three different times. You can do it at three different times of the day, but ideally, you should collect it when your body is subjected to the same conditions. Most people do it three consecutive mornings right after waking up, which you can also apply in calculating yours.

Average Heart Rate

The average heart rate is an estimate of your actual heart rate and is matched against the ideal or target rate. You must collect your pulse count for a minute, add them up, then divide them by three. The result is your average heart rate. For instance, you gather an 80 for the initial measurement, a 79 in the next, and an 81 in the third. You must total them, so you’ll arrive at 240. The sum must be divided by three, which means your average heart rate is 80.

Target Heart Rate

The target heart rate, as its name suggests, is what people aim for after getting their average heart rates. It reflects a person’s ideal fitness level, however it isn’t completely accurate, since it is just an estimate.

To get the targeted heart rate, you must, first, get the maximum heart rate (MHR). Subtract your age from 220. The result is your maximum heart rate. Once done, subtract your average heart rate from MHR, which gives you your Heart Rate Reserve (HRR). Multiply HRR with 0.60 then take down the result. Multiply HRR with 0.80. Once you have both values, add them up then divide the sum by two. You’ll arrive at your Target Heart Rate.

Good Health Over the Target Heart Rate

Don’t be alarmed when you see a large difference between the average heart rate and the target heart rate. It just means, you need to exercise more, so your metabolic rate will improve. Reaching the target rate isn’t really necessary. The point is, you should often feel light, active, and happy each time, since they are clear signs of good health.