Max Heart Rate Chart By Age And Gender
Knowing your maximum heart rate can help you monitor your workout intensity and avoid overexertion. Your maximum heart rate is the highest number of beats per minute your heart can achieve during exercise. It varies based on age, gender, and fitness level. In this article, we will discuss the max heart rate chart by age and gender.
What Is Max Heart Rate?
Max heart rate is the highest number of beats per minute your heart can achieve during exercise. It varies based on age, gender, and fitness level. It is a useful metric to determine the intensity of your workout and avoid overexertion.
As we age, our maximum heart rate decreases. It is also different for men and women. Understanding your max heart rate can help you determine your target heart rate during exercise and ensure that you are getting the most out of your workout.
Max Heart Rate Chart By Age And Gender
Below is a max heart rate chart by age and gender:
According to the chart, the maximum heart rate for a 20-year-old male is 200 beats per minute, while for a 20-year-old female, it is 210 beats per minute. As we age, our maximum heart rate gradually decreases. For example, the maximum heart rate for a 40-year-old male is 180 beats per minute, while for a 40-year-old female, it is 170 beats per minute.
It is important to note that this chart is a general guideline and may not be accurate for everyone. Factors such as fitness level, health status, and medications can affect your maximum heart rate.
How To Measure Max Heart Rate
The most accurate way to measure your max heart rate is to do a maximal exercise test under the supervision of a healthcare professional. During the test, you will be asked to exercise at increasing levels of intensity until you reach your maximum heart rate.
However, if you do not have access to a healthcare professional, you can estimate your max heart rate using the formula: 220 minus your age. For example, if you are 30 years old, your estimated max heart rate would be 190 beats per minute (220 - 30).
Target Heart Rate
Your target heart rate is the ideal heart rate range you should aim for during exercise. It is typically 50-85% of your max heart rate, depending on your fitness level and goals.
To calculate your target heart rate, multiply your max heart rate by the desired percentage. For example, if your max heart rate is 180 beats per minute and you want to exercise at 70% intensity, your target heart rate would be 126 beats per minute (180 x 0.7).
Conclusion
Knowing your max heart rate and target heart rate can help you monitor your workout intensity and avoid overexertion. Use the max heart rate chart by age and gender as a general guideline, but remember that it may not be accurate for everyone. If you have any concerns about your heart health, talk to your healthcare professional.