Heart rate can be an indicator that someone is doing too strenuous physical activity. Normal heart rate when exercising needs to be recognized, so as not to overdo the activity.
Excessive things are certainly not good, neither is sports. Even though exercise is beneficial to health, if it is done excessively then you can feel pain when doing movement, the risk of injury, shortness of breath and heart rate exceeds normal limits.
The faster heart rate during exercise is the body's natural response to provide enough oxygen by increasing blood flow and increasing breathing.
Guidelines for Normal Heart Rate when Sports
When exercising, you should still pay attention to your heart rate. Below is a guide to heart rate by age. The upper limit is used to target heart rate for each activity or sport with high intensity. While the lower limit is the target heart rate for each sport or activity with moderate intensity.
The following explanation:
- Ages 40 - 45 years: 85 to 150 beats per minute
- Ages 50 - 55 years: 80 to 145 beats per minute
- Ages 60 - 65 years: 75 to 135 beats per minute
- Age 70 years: 75 to 130 beats per minute
In addition to the guidelines above, you can also estimate your maximum heart rate when exercising in the following ways:
220 - (your age) = approximate maximum limit for heart rate during exercise
The above calculation is only an estimate. To be more precise, you can do a graded practice test (gradual). It is also advisable to consult a doctor first, if you have certain medical conditions. Because medication or medical conditions can affect a person's maximum heart rate.
If you regularly exercise, knowing and remembering the above information is important. By knowing this information, you will better understand when to reduce the speed and intensity of movement and when to increase it, so that the benefits of exercise will be more pronounced because you are not overdoing it or lacking it.
Measuring Sports Intensity Manually
Once you know that your heart rate is an indicator, you might want to be more careful in exercising. If you exercise in a fitness center or gym, maybe you will more easily find out the heart rate through the monitor that is available.
However, if you do sports outdoors, it may be more difficult to know clearly how much your heart rate is at the time. You can use a number of ways to indicate whether the intensity of your exercise is moderate or too heavy.
The trick is to pay attention to the signs on your body. If you are still at a moderate level, you will feel the breath start fast, but not run out of breath. Then you will sweat after 10 minutes of exercise. You can't sing, but you can still talk.
If the intensity of your exercise has reached a heavy level, first, you will feel fast and deep breathing. Second is you feel you need to rest for a while, before talking or you find it difficult to talk. Third, that is when you have started to feel the amount of sweat that comes out of the body even though only a few minutes of activity.
It is common knowledge that exercise is good for your health. However, remember not to overdo it. And if you have just begun to do sports, try to start from mild movements so that the body is not surprised.
Knowing your normal heart rate during exercise will help you in estimating the portion of exercise that is right for the body. Thus, the health benefits of undergoing sports you can get well.
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