Your heart rate is one of the most important vital signs that can tell you about your health and fitness level. Understanding and monitoring your heart rate can help you optimize your workouts, manage stress, and identify potential health concerns early.
What is Heart Rate?
Heart rate, or pulse, refers to the number of times your heart beats per minute (bpm). Each beat represents one complete cardiac cycle, where your heart contracts and relaxes to pump blood throughout your body.
Key Terms to Know
- Resting Heart Rate (RHR)
- Your heart rate when you're completely at rest, typically measured first thing in the morning. Normal range: 60-100 bpm
- Maximum Heart Rate (MHR)
- The highest your heart rate can safely go during exercise. Estimated as 220 minus your age
- Heart Rate Reserve (HRR)
- The difference between your maximum and resting heart rates, used to calculate training zones
Factors Affecting Heart Rate
Several factors can influence your heart rate:
Physical Factors
- • Age and gender
- • Physical fitness level
- • Body position
- • Air temperature and humidity
- • Body temperature
Lifestyle Factors
- • Stress and emotions
- • Sleep quality
- • Caffeine and alcohol
- • Medications
- • Time of day
How to Measure Your Heart Rate
There are several reliable methods to measure your heart rate:
Manual Method
Find your pulse on your wrist or neck and count beats for 15 seconds, then multiply by 4
Heart Rate Monitor
Use a chest strap or wrist-based device for continuous monitoring
Smartphone Apps
Impulse Heart Rate Monitor is available on the App Store. It uses your phone's camera to measure heart rate.
Understanding Heart Rate Zones
Your heart rate zones are calculated as a percentage of your maximum heart rate:
- 50-60%: Recovery zone - Perfect for warm-up and cool-down
- 60-70%: Fat burning zone - Ideal for building base fitness and burning fat
- 70-80%: Aerobic zone - Improves cardiovascular fitness
- 80-90%: Anaerobic zone - Increases performance speed
- 90-100%: Maximum effort - For short intervals only
Benefits of Heart Rate Monitoring
Exercise Optimization
Track workout intensity, ensure proper recovery, and achieve optimal training results
Health Insights
Monitor cardiovascular health, detect anomalies, and track fitness improvements
Stress Management
Understand stress levels, improve recovery, and maintain better work-life balance
When to Contact a Doctor
While variations in heart rate are normal, you should consult a healthcare provider if you experience:
- Consistently high resting heart rate (above 100 bpm)
- Consistently low resting heart rate (below 60 bpm) with symptoms
- Irregular heartbeats or palpitations
- Chest pain or discomfort
- Dizziness or shortness of breath
Monitor Your Heart Rate with Impulse
Download our app to track your heart rate and receive personalized insights