Heart Rate

Heart rate is the number of times your heart beats in one minute. Your body automatically controls your heartbeat to match whatever you’re doing or what’s happening around you. That’s why your heartbeat gets faster when you’re active, excited or scared. And why it slows down when you’re resting, calm or comfortable. Certain medical conditions can make your heart beat faster or slower than what’s normal for you.

A healthcare provider may measure your heart rate:

• During an annual exam
• When you’re sick or in the hospital
• After an injury
• Before surgery

You can also check your heart rate yourself to keep an eye on your health or gauge how hard your body is working during physical activity.

A heart rate that’s too fast or too slow can be a sign of heart issues or other health problems. When checking your heart rate on your own, it’s important to share anything unusual with a healthcare provider so they can find the cause.

How do healthcare providers measure heart rate?

Your provider can use various devices and methods to check your heart rate. For example, they may do an electrocardiogram (EKG/ECG). This test records your heart’s electrical activity. It can show if your heart is beating too fast or too slow, or if there are any abnormal rhythms. Devices like blood pressure monitors and pulse ox devices also show your heart rate.

If you’re in the hospital, your care team may connect you to a monitor called telemetry. It continuously checks your vital signs, including your heart rate. In some cases, your provider may ask you to wear a form of mobile telemetry at home to monitor for abnormal heart rates and rhythms.

How to measure heart rate accurately on your own

There are two main ways:

• Use a heart rate monitor: Some devices use EKG technology to measure your heart rate. Others use sensors to measure your pulse. Pulse and heart rate aren’t the same. Your heart rate is how many times your heart squeezes. Your pulse is how many times your arteries expand and contract in response. But those numbers are usually the same. That’s why checking your pulse with a sensor monitor — or manually — can help gauge your heart rate.
• Take your pulse: You can check your pulse manually instead of using a device. This involves placing your middle three fingers on your wrist and gently pressing down until you feel a pulsing sensation. You then count the number of beats you feel in one minute.

What is a normal heart rate?

A normal resting heart rate for most adults is 60 to 100 beats per minute (bpm). Resting means you’re sitting or lying down but awake. Babies and kids have higher resting heart rates than adults do. The table below shows typical resting heart rates by age:

*These rates are when you’re awake and not exercising. They may be lower when you’re asleep. They may be faster when you’re active.

Keep in mind that there’s a range of “normal” when it comes to healthy heart rates. While knowing the normal range for your age is helpful, it’s even more important to know what’s typical for you. If your resting heart rate is normally in the 60s, but it suddenly keeps clocking in at 90, there might be something going on to cause that change.

What’s an abnormal heart rate?

There may be cause for concern if your:

• Heart rate is too low — meaning lower than 60
• Heart rate is too high — meaning higher than 100

But it depends on the person and the situation. For example, a low heart rate in the 40s or 50s is common among athletes. It’s also common in people who take medications like beta-blockers or calcium channel blockers that their providers prescribe.

A resting heart rate above 100 usually isn’t normal. But it can be temporary. For example, you might be really stressed or anxious at the time. It’s a good idea to check your heart rate again later to see if it comes down.

What factors affect how quickly your heart beats?

Various health conditions, medications and situations can influence your resting heart rate throughout the day, including:

• Chronic (long-term) conditions: Many different conditions can affect your heart rate. For example, an overactive thyroid can cause your heart rate to go over 100 bpm.
• Emotions and mental health: When you’re stressed or anxious, your heart rate can go up. On the other hand, if you’re calm and relaxed, your heart rate may lower.
• Fitness level: Athletes typically have lower resting heart rates — sometimes, even in the 40s. If you don’t get much physical activity, your resting heart rate may be on the higher end of the normal range.
• Medicines: Certain medicines can raise or lower your resting heart rate. Your provider can tell you more about the effects of specific ones you’re taking.
• Pregnancy: Your resting heart rate is higher when you’re pregnant. You’ll also notice a higher heart rate when you’re exercising compared to your pre-pregnancy workouts.
• Sleep quality: Poor sleep can cause a high heart rate. If you’re well rested, it may be lower.
• Substances: Alcohol, caffeine and smoking are all things that make your heart rate go up.
• Weight: Having a body mass index (BMI) greater than 25 (overweight or obesity) may lead to a higher resting heart rate.

Sometimes, the cause of a low or high heart rate is your heart itself. An arrhythmia (abnormal heartbeat) is when abnormal electrical activity in your heart makes it beat too fast, too slow or in an irregular pattern. Some arrhythmias require treatment to prevent serious complications.

What’s my target heart rate during exercise?

Your target heart rate is the ideal range for your heart during physical activity. It’s high enough that it’s good for your heart, but not so high that it’s dangerous. If you exercise regularly, your target heart rate is typically 60% to 85% of your maximum (max) heart rate.

Your max heart rate is the fastest your heart can go during vigorous exercise. The simplest way to estimate this number is to subtract your age from 220. So, if you’re 50, your predicted max heart rate is 220 minus 50, or 170.

But many things besides your age affect how fast your heart can beat. A healthcare provider can calculate a more accurate max heart rate by giving you an exercise stress test.

The graphic below lists target heart rates by age. These are based on predicted max heart rates. So, your actual range might be a little different. It’s important to talk to your healthcare provider to get advice tailored to your needs.

Image content: This image is available to view online.

View image online (https://my.clevelandclinic.org/-/scassets/images/org/health/articles/maximum-and-target-heart-rates-infographic)

Your max heart rate is the fastest your heart can beat when you’re active. Your target heart rate is a goal for giving your heart a workout.

If you want to calculate your maximum and target heart rates yourself, you can use these formulas:

• 220 – your age = max heart rate
• Maximum heart rate x 0.6 = low end of your target range
• Maximum heart rate x 0.85 = high end of your target range

If you want to dive deeper into math, you can:

• Find your target heart rate based on your heart rate reserve.
• Find your target heart rate in different heart rate zones.

If you don’t get regular physical activity, you should talk to a healthcare provider before starting a workout routine. This is especially important if you have issues with your heart, breathing or circulation. They’ll guide you on safe, effective ways to stay active without putting your overall well-being at risk. They’ll also give you a target heart rate range to aim for.

When should I call my doctor?

Seek medical attention right away if your heart rate is below 35 to 40 bpm or above 100 bpm and you have symptoms like:

• Heart palpitations
• Shortness of breath
• Chest pain
• Dizziness

If you have any concerns about your heart rate, talk to your primary care provider. They can answer your questions or refer you to a cardiologist if necessary. Here are some signs you should discuss:

• Your resting heart rate is consistently too fast or too slow.
• It feels like your pulse skips a beat or is irregular.
• You’re aware of your own heartbeat without feeling for it.
• You feel a vibrating sensation when taking your pulse instead of a single “thump.” This is called a “thrill,” and it can be a sign of certain heart and circulatory problems.

You should also see a healthcare provider at least once a year for an annual check-up. Taking your heart rate is a normal part of that visit. Your provider can diagnose and treat problems like abnormal heartbeats. The sooner you get treatment for serious issues, the lower your risk of complications down the road.