For most of us, between 60 and 100 beats per minute (bpm) is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. As per the American Heart Association (AHA), if you are an adult, your heart rate should be in the range of 60 to 100 beats per minute. And if your age is between 6 and 15 years, your heart rate should be anywhere between 70 and 100 per minute. What is a good heart rate for my age? Your resting heart rate, though, tends to be stable from day to day. The usual range for resting heart rate is anywhere between 60 and 90 beats per minute. Above 90 is considered high. Many factors influence your resting heart rate. Genes play a role. Aging tends to speed it up. Regular exercise tends to slow your heart rate down.

1. Good Pulse Rate Chart
2. Good Pulse Rate
3. Good Pulse Bpm
4. Good Pulse Rate By Age
5. Normal Heart Rate By Age

Overview

Good Pulse Rate Chart

What is your pulse?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (more oxygen-rich blood is needed by the body when you exercise). Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse

1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute

What is a normal pulse?

Normal heart rates at rest:

• Children (ages 6 - 15) 70 – 100 beats per minute
• Adults (age 18 and over) 60 – 100 beats per minute

Test Details

What is maximum heart rate?

The maximum heart rate is the highest heart rate achieved during maximal exercise. One simple method to calculate your predicted maximum heart rate, uses this formula:

220 - your age = predicted maximum heart rate

Example: a 40-year-old's predicted maximum heart rate is 180 beats/minute.

There are other formulas that take into account the variations in maximal heart rate with age and gender. If you are interested in learning more about these more accurate but slightly more complicated formulas please see these resources:

• Gellish RL, Goslin BR, Olson RE, McDonald A, Russi GD, Moudgil VK. Longitudinal modeling of the relationship between age and maximal heart rate. Med Sci Sports Exerc. 2007 May;39(5):822-9. www.ncbi.nlm.nih.gov/pubmed/17468581
• Gulati M, Shaw LJ, Thisted RA, Black HR, Bairey Merz CN, Arnsdorf MF. Heart rate response to exercise stress testing in asymptomatic women: the st. James women take heart project. Circulation. 2010 Jul 13;122(2):130-7. Epub 2010 Jun 28. www.ncbi.nlm.nih.gov/pubmed/20585008

Your actual maximum heart rate is most accurately determined by a medically supervised maximal graded exercise test.

Please note that some medications and medical conditions may affect your heart rate. If you are taking medications or have a medical condition (such as heart disease, high blood pressure or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected. If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.

What is target heart rate?

• You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 to 80% of your maximum heart rate. In some cases, your health care provider may decrease your target heart rate zone to begin with 50% .
• In some cases, High Intensity Interval Training (HIIT) may be beneficial. This should be discussed with a healthcare professional before beginning. With HIIT exercise, heart rates zones may exceed 85%.
• Always check with your healthcare provider before starting an exercise program. Your provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.
• When beginning an exercise program, you may need to gradually build up to a level that's within your target heart rate zone, especially if you haven't exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it!
• To find out if you are exercising in your target zone (between 60 and 80% of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone (see below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

Good Pulse Rate

What is your target zone?

Target Heart Rate Zones by Age *

• Age: 20
  • Target Heart Rate (HR) Zone (60-85%): ** 120 – 170
  • Predicted Maximum HR: 200
• Age: 25
  • Target Heart Rate (HR) Zone (60-85%): 117 – 166
  • Predicted Maximum HR: 195
• Age: 30
  • Target Heart Rate (HR) Zone (60-85%): 114 – 162
  • Predicted Maximum HR: 190
• Age:35
  • Target Heart Rate (HR) Zone (60-85%): ** 111 – 157
  • Predicted Maximum HR: 185
• Age: 40
  • Target Heart Rate (HR) Zone (60-85%): 108 – 153
  • Predicted Maximum HR: 180
• Age: 45
  • Target Heart Rate (HR) Zone (60-85%): 105 – 149
  • Predicted Maximum HR: 175
• Age: 50
  • Target Heart Rate (HR) Zone (60-85%): 102 – 145
  • Predicted Maximum HR: 170
• Age:55
  • Target Heart Rate (HR) Zone (60-85%): 99 – 140
  • Predicted Maximum HR: 165
• Age:60
  • Target Heart Rate (HR) Zone (60-85%): 96 – 136
  • Predicted Maximum HR: 160
• Age:65
  • Target Heart Rate (HR) Zone (60-85%): 93 – 132
  • Predicted Maximum HR: 155
• Age:70
  • Target Heart Rate (HR) Zone (60-85%): 90 – 123
  • Predicted Maximum HR: 150

Your Actual Values (Actual Values are determined from a graded exercise test)

• Target HR
• Max. HR

* This chart is based on the formula: 220 - your age = predicted maximum heart rate.

Resources

For more information about exercise

• Exercise for Your Heart Health.
• Exercise: Make Your Program a Success.
• To make an appointment with an exercise specialist or to join a cardiac rehabilitation program, contact the Cleveland Clinic Preventive Cardiology and Rehabilitation Program at 216.444.9353 or 800.223.2273, ext. 9353
• To find a cardiac rehabilitation program in your area, contact the American Association of Cardiopulmonary Rehabilitation.
• American Heart Association.
• National Heart, Lung, and Blood Institute.

Did you know heart disease claims approximately one million lives per year? That’s why it’s so important to monitor your heart health and make any needed lifestyle changes early. A simple way to determine the healthiness of your heart is by analyzing your resting heart rate. Learning how to track your heart rate now could make all the difference in the future.

Heart rate, also known as pulse rate, refers to the number of heartbeats expressed per minute (bpm). Your heart rate varies depending on your body’s physical needs at any given moment, and in response to several other factors in your life.

Factors That Can Affect Heart Rate:

• Cardiovascular disease or diabetes: If you have one of these diseases, your heart is likely pumping out a lower amount of blood than needed which can increase your heart rate.
• Food and drink: Drinks such as coffee, tea and soda can raise your heart rate. It’s important to eat a balanced diet and include heart-healthy foods like avocados, walnuts and leafy greens. Keep in mind experts no longer recommend the food pyramid but rather MyPlate proportions.
• Medications: Certain medicines such as asthma medications, antibiotics, decongestants, and antidepressants could play a part in your heart rate. Be sure to speak to your doctor if you’re concerned.
• Body size: Carrying extra weight on your frame can put a strain on your arteries and veins making your heart beat faster.
• Stress levels: If you’re under a lot of stress, your heart will release adrenaline which speeds up your heart rate. Do what you can to manage your stress levels.
• Activity and fitness level: Your level of activeness plays a role in your heart rate. Because your heart is a muscle, it will become stronger and more efficient the more you work it. Add more activity into your life with LifeSpan fitness equipment.

Calculating your resting heart rate (RHR) is a simple indicator of your cardiovascular health. A healthy heart that is in good shape doesn’t have to beat as often to pump blood to the body. A healthy heart is strong and more efficient, pumping more blood at a higher rate while efficiently circulating oxygen throughout your body. Be aware, an RHR reading that is too low or too high may indicate an underlying health issue.

How to Calculate Your Resting Heart Rate

Measuring your RHR is simple and can be determined in just a few minutes with a heart rate chest strap. Or you can calculate your RHR on your own with just a timer. All you have to do is find a seat in a comfortable environment, take a deep breath and relax. Stay seated and as motionless as possible for 5-10 minutes, allowing your body to rest.

Good Pulse Bpm

Once sufficient time has passed, locate your radial artery, or the pulse on the underside of your wrist by gently applying pressure with your index and middle fingers. Use a digital stopwatch or a watch with a second hand to count how many beats you feel in ten seconds.

Repeat this calculation two or three times and find your average number. Multiply this number by six to find your RHR. For example, if you count 12 beats in ten seconds, your RHR would be 72 BPM (12 x 6 = 72).

Be sure to check your heart rate regularly. Tools such as heart rate chest straps and smartwatches make it easy. Plus, many treadmills also have heart rate sensors built into the handles so you can get an accurate reading during your workout. Routinely check your RHR and make a record of your results to see your true RHR over time.

Good Pulse Rate By Age

What Do The Numbers Mean?

This resting heart rate chart shows the normal range for an RHR according to age and physical condition. Remember, many things can cause changes in your normal heart rate so take those factors into account.

Normal Heart Rate By Age

At the end of the day, your heart is a muscle so the trick to keeping it healthy is similar to the way you keep your muscles strong. Be sure to eat a balanced diet and find a form of cardio that works for you. At LifeSpan, we believe in wellness for everyone, no matter what stage of life you are in. Whether you need help understanding your blood pressure or figuring out which exercise bike is best for you, we’ve got your back.