A heart rate exceeding 200 beats per minute during cardio is generally considered unsafe for most adults. We, at Rebuild Hustle are going to prove this!
The most effective way to keep up with the health of your heart is to do cardio daily. If you go ahead and perform moderate to vigorous activities, you will be able to lower your resting heart rate slowly.
Notably, athletes and any people who do regular exercises normally have slow heart rates as they relax and this is believed by researchers to be an indication of a sound heart.
The American Heart Association stresses that you should exercise within your target heart rate zones that range from as low as 50% to as high as 85% of your maximum safe heart rate.
This approach reduces the strain that would otherwise be placed on the heart during those exercises while at the same time increasing the effectiveness of your workouts.
| Exercise Intensity | Percentage of Maximum Heart Rate | Heart Rate Range (for 35 years old) |
| Low-Intensity | 50-60% | 92-111 bpm |
| Moderate-Intensity | 60-70% | 111-129 bpm |
| High-Intensity | 70-85% | 129-157 bpm |
| Anaerobic Threshold | 85-90% | 157-166 bpm |
| Maximal Effort | 90-100% | 166-185 bpm |
Safe Heart Rate Zones for Exercise
It is, however, important to know your maximum and target heart rates for exercise, and these changes with age.
To find out the maximum heart rate you should be exercising at, subtract your age from 220. For instance, if you are a 35-year-old person, then the maximum heart rate should be 185 beats per minute.
Opting for anything beyond this number is dangerous this has been pegged at 200 beats per minute in this case is unhealthy.
The maximum heart rate is calculated as 220 minus the age of the individual and for a 20-year the maximum heart rate comes to approximately 200 per minute.
Consequently, going beyond this amount during exercise also has the same consequences. It is important to heed your body, if you develop signs such as palpitations, abnormal rhythms, shortness of breath, or chest pains, consult a doctor. These may mean severe heart issues, possibly a heart attack in the future.
The percentage of the maximal heart rate, which is usually between 60% and 80%, shows you whether you are exercising in the right zone.
It is recommended to see your doctor before beginning any intensive physical exercise if you have such illnesses as diabetes or heart issues. Your doctor may wish to set a lower target heart rate for your exercise regime for safety’s sake.
Determining Your Maximum and Target Heart Rates
| Age | Maximum Heart Rate (beats per minute) | Target Heart Rate Zone (50-85% of Max HR) |
| 20 | 200 | 100-170 |
| 30 | 190 | 95-162 |
| 40 | 180 | 90-153 |
| 50 | 170 | 85-145 |
| 60 | 160 | 80-136 |
| 70 | 150 | 75-128 |
| 80 | 140 | 70-119 |
We have also created a helpful tool for you guys that tells you how many calories you can burn by running! Check it out at Run & Burn Calculator.
The Importance of Monitoring Your Heart Rate During Cardio Workouts
Monitoring your heart rate is important while doing cardio workouts, to ensure not only that you can reach the desired safety level but also the fitness levels that you desire.
The intensity of your workout can be easily gauged by the heart rate and enables a person to adjust in order to remain within the optimal zones set for their specific goal whether for fat loss, endurance, or better cardiovascular fitness. Prompting a better understanding and application of the zones is critical in improving the effectiveness of each session towards achieving better long-lasting results.
Key Benefits of Heart Rate Monitoring
1. Targeted Fitness Goals:
- Fat-Burning Zone (50-60% of Max Heart Rate): People engaging in workouts within this zone have enhanced chances of wasting fat as the body utilizes fat as a fuel source during all stages of weight loss and in metabolic workouts.
- Aerobic Zone (60-70%): More energy is provided to the body’s constituents and system as workouts in this zone assist in bolstering the cardiovascular system supporting more powerful and deeper breaths thereby allowing to increase in the body’s stamina and endurance.
- Anaerobic Zone (70-85%): Training in this range focuses on cardiovascular capacity in addition to building strength which is recommended for athletes.
2. Preventing Overtraining:
Straining too much can result in physical or mental exhaustion, injury, or ultimately burnout. By frequently checking one’s heart rate, it is possible to limit oneself from over-exerting oneself. It is however important to note that recovery will be more rapid if one has been training in a safe HR zone. Maintaining HR is important because sustaining a healthy HR zone will promote ideal hormone levels across the body and excessive training has been identified as a factor that can distribute body hormone levels.
3. Enhanced Recovery:
Monitoring your heart rate at rest and during workouts helps you gauge your level of recovery. In the element of time perspective, a quick return of heart rate back to resting levels most often means better cardiovascular adaptation and proper recovery, which in forms provides guidelines on whether to train harder or recover.
4. Precision in Training Adjustments:
If the heart rate is systematically monitored, then every single workout can be improved through the adjustment to the current state of fitness, energy, and even health at that given moment. This flexibility of approach is the most important factor in ensuring progressive improvements and overcoming stagnation.
5. A New Relation with Body Signals:
Getting used to different heart rates and how they change with each exercise makes one appreciate the uniqueness of one’s own body. Through this, the person will learn appropriate exercise intensity without the need for a controlled environment, thus improving the self-directed exercise quality.
6. Long-term Health Insights:
With parameters like heart rate being tracked over a prolonged duration, it is very easy to observe changes over time. This information especially for abnormal patterns like high heart rate should be helpful in predicting future heart problems.
Monitoring Heart Rate: Some Easy and Practical Methods
- Find Maximum Heart Rate (MHR): To get an estimate, subtract your age from 220. The percentage of MHR is subsequently used to determine your heart zones, which are designed for different training objectives.
- Buy Smart Watches or Heart Rate Monitors: Such devices as band, chest, and wrist straps and smart devices offer accurate values and analytics in real-time, thus allowing the user to have an effective and safe workout.
- Use Heart Rate Zones to Establish Targets: Set specific workout targets for every workout. Your heart rate provides you with an appropriate level of intensity where the desired gains are optimal with balanced training.
- Data on Heart Rate should be assessed in a fortnight: Reassess your trend on your heart rate changes every few weeks and months for the improvement of your fitness strategy and to respond to new health problems.
Heart rate tracking has become a common practice today; however, it should not be mistaken as a mere component of an exercise session – tracking heart rate regularly is a vital part of self-health and performance management. Furthermore, heart rate monitoring has become an integral part of the latest smart devices which have made it easier to rely on oneself as a fitter image.
Conclusion
Knowledge of the rate of your heartbeat is important for cardiovascular health. The maximum and target heart rates raised awareness combined with exercise can lead to a dramatic improvement in one’s health.
Please pay attention to your body and consult a doctor when you have any symptoms. Take care of your cardiovascular health today for a better tomorrow!
