Heart Rate

HEART RATE

The resting heart rate in athletes is low, because their heart is a strong, efficient pump. A strong heart sends a large volume of blood with each contraction and thus, a conditioned heart does not need to beat as often as the heart of a couch potato. In a healthy heart, as stroke volume increases, resting heart rate decreases. Having a well conditioned heart is very advantageous for cardiovascular health.

Maximal heart rate changes with age since the heart's pace maker (SA node) becomes less efficient as it ages. Your maximal heart rate is greater than that of your parents. One way of gauging exercise intensity is to wear a heart monitor and exercise at a given percent of your maximal heart rate. Maximal heart rate is estimated as 220 - your age. This varies as much as 13 beats per minute (+ or -) with different individuals. Maximal heart rate for all people is reduced in the prone or supine position due to improved venous return of blood to the heart. This means that when you are swimming, do not expect the same maximal heart rate.

Estimating maximal heart rate using the Karvonen formula is a more realistic method that takes resting heart rate into account as well, because it reflects changes in your resting heart rate. HR max (Karvonen) = heart rate range (HRmax - HRrest) + HR resting. Some people exercise at a target heart rate range (i.e. from 60-70% of their HRmax.)