Vitality

What's The Ideal Heart Rate For Running?

We all know for a fact that our heart rate increases whenever we run or do other cardiovascular exercises that require us to keep moving at a steady pace. And for many reasons, this is healthy since it does not only make you sweat but also gives your heart a good workout. That’s because our heart is a muscle and like all other muscles in our body, we need to give it a workout every now and then to keep it healthy and functioning.

Our heart rate is also not only an indicator that we’re pushing ourselves but also a good measure of the amount of effort that we’re exerting during an exercise. The more our heart rate goes up, the more physical effort we’re giving a particular activity.

With that being said, is there an ideal heart rate for running?

In many ways, running is one such activity that can help train our hearts since it can help improve our stamina, help us get more fit and also ensure that we know when we’re pushing too hard, which something that doesn’t come recommended.

When it comes to ideal heart rates for running however, many factors would come into play such as our age, current activity levels, medical conditions and our overall fitness.

Per The American Heart Association (AHA), people should aim on reaching around 50 to 85 percent of their maximum heart rate while exercising.  Per the AHA, here are target BPMs for each age:

20 years old: 100-170 BPM                                                                                                                                                                                30 years old: 95-162 BPM                                                                                                                                                                               35 years old: 93-157 BPM                                                                                                                                                                                   40 years old: 90-153 BPM                                                                                                                                                                                   45 years old: 88-149 BPM                                                                                                                                                                                   50 years old: 85-145 BPM                                                                                                                                                                                  55 years old: 83-140 BPM                                                                                                                                                                                   60 years old: 80-136 BPM                                                                                                                                                                                   65 years old: 78-132 BPM                                                                                                                                                                                   70 years old: 75-128 BPM

While exercising, it’s best to aim for the lower BPM and eventually work your way up to the maximum heart rate appropriate for your age. Regularly training your heart will eventually let you become fit, which will then result to a higher heart rate zone than before. As such, continued exercising is recommended to guarantee the best health you can get for your age.

Running Exercise Researchers from Hong Kong developed a new wearable technology that collects energy as you walk and provides power to mobile devices. Pixabay

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