It’s difficult to know when your heart rate gets too high if you don’t know what your baseline should be. When it comes to what heart rate number to aim for during exercise, Dr. Mintu Turakhia, MD,a cardiac electrophysiologist and the Director of the Stanford Center for Digital Health, says that there isn’t one specific number that’s recommended for everyone; it depends on the individual, their health and their exercise goals.
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Zone 1: This is the lowest zone and where your resting heart rate falls. In this zone, your heart rate is between 50% and 60% of your maximum predicted heart rate.
Zone 3: In Zone 3, your heart rate is 70% to 80% of your maximum predicted heart rate. In this zone, it’s hard to hold a conversation.
Zone 5: The last zone is Zone 5, where heart rate is between 90% to 100% of your maximum predicted heart rate. It’s only possible to stay in this zone for a few minutes due to the level of exertion.
What Happens if Your Heart Rate Is Too High?
Now that you’re familiar with the five heart rate zones comes the big question: When does heart rate become too high and what should you do if it happens? Dr. Frank Y. Han, MD, a cardiologist at OSF HealthCare, says that different people have different heart rate thresholds.
For someone who is 40 and has a maximum predicted heart rate of 180 (using the previously explained formula of 220-40), this would mean that a heart rate of 153 or higher is too high, because 153 is 85% of their maximum predicted heart rate of 180.
Since a too-high heart rate varies from person to person, Dr. Han says an easier way to tell if your heart rate is too high is to check in with how you're feeling: “In general, your heart will tell you in the form of nausea, dizziness, shortness of breath or chest pain with exercise, if you have exercised at a high heart rate for too long. You'll know typically in the span of a few minutes if the symptoms occur and will not need to wonder what your heart rate is, as measured by your mobile device or watch."
When it comes to heart rate, there isn’t one universal number indicating a danger zone. And remember, getting your heart rate up is good for your heart. But if you start feeling dizzy or nauseated, that’s a sign that you’ve pushed yourself too hard and it’s time for your workout to end. And if you experience a rapid heart rate when you aren’t exercising, see a doctor for a consultation.
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Dr. Mintu Turakhia, MD,cardiac electrophysiologist and the Director of the Stanford Center for Digital HealthDr. Frank Y. Han, MD, cardiologist at OSF HealthCare Read More Details
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