Personalized Heart Rate Zones

Understanding your heart rate levels can help support your activity!

Getting started, resting heart rate

Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed.

For most adults, a resting heart rate between 60 and 100 beats per minute is normal. Resting heart rate can be affected by factors such as 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.

A lower resting heart rate typically means your heart is more efficient and doesn't need to work as hard to maintain a steady rhythm. It's often a sign of good physical fitness and overall cardiovascular health. In contrast, a higher resting heart rate is linked to lower fitness levels, higher blood pressure, and increased body weight.

Target Heart Rate Zones for Activity

Your target heart rate is the sweet spot for getting the most out of your workout. It’s the range of heartbeats per minute that helps you exercise safely and effectively. Whether you’re aiming to lose weight, build endurance, or just feel healthier overall, staying in that zone can help you get results, boost your heart health, and avoid pushing yourself too hard.

How to calculate target heart rate:

To get started, let's figure out your estimated maximum heart rate. You can find this by the following simple equation:

Once you have your maximum heart rate, you can use the following recommendations from the American Heart Association to find your zones!

You can calculate your heart rate zones or use this chart for general estimation based on age:

Examples of Moderate vs Vigorous Activity

Finding your Heart Rate

You can utilize a smartwatch, fitness tracker or heart rate monitor to discover heart rate trends! Don’t have any of those? That is okay! Check your pulse on the inside of your wrist or neck. Use the tips of two fingers to find your pulse. Do not use your thumb. Use a stopwatch or clock that shows seconds. When you find your pulse, count it for 15 seconds and then multiply it by 4!

Using Your Heart Rate Zones

As we reviewed in the module, the current physical activity recommendations are 150 minutes of moderate intensity activity OR 75 minutes of vigorous activity per week.

If your heart rate isn’t within your target zone, adjust your exercise accordingly. Beginners should aim for the lower end of their target range and gradually increase intensity over time. If your heart rate is too high, ease up; if it’s too low, challenge yourself a bit more! Use your target heart rate as a guide, but always listen to your body!