Resting Heart Rate

C

CheifBear

0
Hello all,

My resting heart rate is 46, which to be honest seems a little low to me?

But anyhoo...what is the calculation for finding out the optimum heart rate I should be woking out at?

I have a feeling I am working out a bit too hard (although I like it that way)....but I don't want to be going of the ricta scale iyswim.

Thanks in advance

Bon
 
The calculation that most places use is a bit out of date. Basically it is 220-your age = your maximum HR. Then you figure your exertion based on a percentage of that.

For example, for me 200-42=178 should be my Max HR.

If I'm working at 90% of my Max, I would be at 160 (that's considered High Intensity).
If I'm working at 70% of my Max, I would be at 124 (Medium Intensity)

However, that doesn't work for me. When I'm doing ss-cardio, at what I consider a medium intensity (I can still talk, breathe pretty easily, although I'm sweating and I know I'm working), my HR is around 155/160. When I'm really pushing it, my HR gets up to 180 or so.

So it just really depends on the person. The better judge than using HR is to use the Perceived Exertion Scale ()

6 No exertion at all

7
Extremely light (7.5)
8

9 Very light

10

11 Light

12

13 Somewhat hard

14

15 Hard (heavy)

16

17 Very hard

18

19 Extremely hard

20 Maximal exertion

9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes
Click to expand...
 
Thanks Cara.

Mine is 200 - 30 = 190.......so 180 would be 90% for me then. That really helps as I would say that is what I read on the machines when I am giving it some.

Just out of interest is the low heart rate being a sign of fitness a bit of a myth then? I wonder if it is just genetic. Don't get me wrong I am fit (ish) but I am no marathon runner if you see what I mean, pretty average really.

I do 5k in just under 28 minutes to give you an idea...so just the norm really.

Just interested because the net would have you believe that I am a major athlete lol

Thanks Again

Bon x
 
Nope, a resting heart rate of 46 is a good thing. It's a sign that your cardiovascular system is improving. Mine has fallen into the 40s as well over the past few months which I think is sweet. I just got 42 sitting at my desk right now.

But like Kara said, go with what feels right for you since everybody is different. For me, a good sustained cardio rate that has me breathing pretty good is ~160-165. A walking pace is ~115-120. With intense exercise upwards of 180-190 bpm, I can't even talk so I consider that my max exertion.
 
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