Heart rate, or the number of heartbeats per minute, is one of the best and most objective parameters used to monitor the intensity of effort during workout . In healthy adults, the resting heart rate is, on average, between 60 and 80 beats per minute. Typically, active and physically fit people have a lower heart rate, while more sedentary people have higher values. Heart rate is lower during sleep and, throughout the day, varies with multiple factors, for example: movement of various activities; meals; consumption of stimulant beverages such as coffee; temperature fluctuations; stress, anxiety, fatigue, and many others. When there is physical exertion, the heart rate increases to meet the greater oxygen and nutrient demand of tissues and organs. The more intense the exertion, the greater these needs, and therefore, the greater the increase in heart rate. However, heart rate during a workout isn't the same for everyone, even for a similar workout. What is training heart rate and what is it? Training heart rate is the heart rate that should be achieved during exercise . Depending on the exercise goal, physical capacity, and each person's specific needs, the training heart rate will be between 50% and 85% of maximum heart rate . For example: The lower limit, 50%, refers to the warm-up and recovery phases at the end of a workout; 70%-80% would be the goal for aerobic training to improve cardiovascular performance; 80%-85% would be the goal for strength and endurance training. Calculations To calculate the various training heart rate (HR) levels: Calculate maximum HR = 208 – (0.7 x age) Calculate HR reserve = maximum HR – resting HR Calculate training HR for the different levels = (HR reserve x % training HR) + resting HR Measuring your resting heart rate Resting heart rate is measured: When waking after a good night's sleep; Still lying down, in an environment free from stimuli; Preferably without having exerted yourself or been in stressful situations in the previous days. How do you measure your heart rate? It is possible to measure heart rate without any equipment. Simply place your index and middle fingers on the inside of your wrist, just below the base of your thumb where the radial artery passes. Apply gentle pressure until you feel your pulse. Count your heartbeats for 15 seconds and multiply by 4. Or for 30 seconds and multiply by 2. Or count for 1 minute. There are also available devices that accurately measure heart rate. Blood pressure monitors typically also measure heart rate. Sports watches, activity trackers, or chest straps, commonly used by athletes, are other options. Example A 45-year-old woman has a resting heart rate of 70 beats per minute. So: Maximum HR = 208 – (0.7 x 45) = 177 beats per minute HR reserve = 177 – 70 = 107 beats per minute HR training at 50% = 107 x 0.5 + 70 = 124 beats/minute HR training at 60% = 107 x 0.6 + 70 = 134 beats/minute HR training at 70% = 107 x 0.7 + 70 = 145 beats/minute HR training at 80% = 107 x 0.8 + 70 = 156 beats/minute HR training at 85% = 107 x 0.85 + 70 = 161 beats/minute Application After knowing the values of training heart rate: Those prescribing physical exercise can design a program that allows to achieve age-appropriate goals and with the correct training heart rate. Those who exercise can confirm whether their training heart rate is within the recommended values and, if not, adjust the intensity as needed. Concluding Training heart rate helps monitor the effort performed and, if necessary, adjust its intensity. The goal is to ensure that the training meets the objectives while remaining safe, avoiding overload and injuries . Reference Ozemek C, Bonikowske A, Christle J, Gallo P. ACSM's Guidelines for exercise testing and prescription, 12ª Ed. Wolters Kluwer Health; 2025. Author : Hugo Vieira Pereira (exercise physiology) Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
