Heart Rate

What is heart rate?

Your heart rate is the number of times your heart beats in a 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.

A healthcare provider can check your heart rate anytime. They may check it during an annual exam, after an injury or before surgery. You can also check it yourself to know if you’re working out hard enough. A heart rate that’s too fast or too slow can be a sign of heart issues or other health problems.

How to measure heart rate

You can check your pulse to get a good sense of how fast your heart is beating. You can do this by counting the beats yourself or using a device that counts them for you. For example, you might:

• Take your pulse: You place several fingers on your wrist or neck and press down until you can feel a pulsing sensation. Count the number of pulses you feel in 60 seconds. You can also count for 30 seconds and double that number to get the beats per minute (bpm) instead.
• Use a heart rate monitor: These devices detect your heart rate through a band that wraps around your chest. Some devices capture your pulse on your wrist or elsewhere.

Your provider can use other devices to check your heart rate, too. For example, 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 that 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.

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. Your resting heart rate may be in the 40s or 50s if you’re an athlete. Babies and kids have higher resting heart rates than adults. 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.

It’s important to 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 helpful to know what’s typical for you. If your resting heart rate is normally in the 60s but suddenly keeps clocking in at 90, there might be something going on to cause that change.

What’s an abnormal heart rate?

In general, a resting heart rate lower than 60 or higher than 100 may be a cause for concern. 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.

If your heart rate is too low or high most times you check it, your provider will want to find the reason.

What factors affect how quickly your heart beats?

Things that can influence your resting heart rate include:

• 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, your heart rate may 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 physical activity. 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 affect how fast your heart can beat, besides your age. 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.

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

• 220 – your age = max heart rate
• Max heart rate x 0.6 = low end of your target range
• Max 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. A provider is the best person to guide you on safe, effective ways to stay active without putting your overall well-being at risk.

When should I see a healthcare provider?

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 or 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 talk to a provider about your heart rate:

• 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 your primary care provider or 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 for complications down the road.