What Should Your Heart Rate Be When Exercising?
Whoever we are and whatever we’re doing, one thing’s constant — we’ve got a beating heart. That rhythm in your chest? It’s your body’s way of saying, “Yep, I’m alive.” But what should that beat sound like when you’re actually exercising?
Why Your Heart Rate Matters
During a workout, your heart pumps faster to deliver oxygen-rich blood to your muscles. That oxygen? It powers you through movement — be it lifting weights, going for a jog, or smashing a HIIT session.
If you’re fit, your heart gets this job done efficiently. It doesn’t need to beat like crazy to get the job done. But if you’re just getting started or not in the best shape, your heart’s going to work a bit harder — and that’s okay too. It’s a journey!
Understanding Resting and Max Heart Rate
Your Resting Heart Rate (RHR) is how fast your heart beats when you’re chill — like when you’re sleeping or lounging around. For most people, that’s between 60–100 bpm, but elite athletes often have a RHR of 40–50 bpm.
Your Maximum Heart Rate (MHR) is the upper limit of what your heart can handle during intense activity. A rough estimate? 220 minus your age.
Why Track It?
Tracking your HR gives you insight into your fitness, stress, recovery, and overall health. A consistently high RHR might signal stress, illness, or overtraining. A wearable (like a smartwatch or chest strap) makes it super easy to keep an eye on it.
Trainer Alina Cox explains:
“I once noticed my heart rate was higher than usual at rest — and sure enough, I came down with a cold the next day.”
See? Your heart’s like an early warning system.
When Heart Rates Go Off Track
- Too High: Constantly training above 90% of your MHR can lead to injury, fatigue, or dehydration. If your HR stays elevated well after your workout, something might be off.
- Too Low: A RHR below 40 bpm (if you’re not a trained athlete) might signal bradycardia, which could make you feel dizzy or fatigued. Not ideal.
If anything feels wrong, don’t guess — check in with a professional.
Ideal Heart Rate Zones (Based on Exercise Type)
Trainer Adam Enaz shares the following:
- Walking / Light Cycling: 50–60% of MHR
- Steady Running: 60–75%
- Weightlifting: 60–80%
- HIIT / Sprints: 80–95%
If your numbers are way off, that’s a signal to adjust your intensity, or get advice from a personal trainer.
How to Improve Your Heart Rate Over Time
Good news — consistent training can lower your resting heart rate and improve heart efficiency.
What works best?
- Endurance exercises: running, swimming, rowing, cycling
- HIIT workouts: short bursts of high intensity
Cox suggests tracking your progress every few weeks. If you’re consistent, you’ll notice your resting HR gradually going down.
Quick Tips to Lower Your HR While Working Out
- Breathe smart: Deep breaths in through your nose, out through your mouth
- Warm-up properly: Get the blood flowing gradually
- Eat right: Fuel up with good carbs like fruits or whole grains 2-3 hours pre-workout
- Hydrate: Dehydration = higher heart rate
- Get enough sleep: 7–9 hours does wonders for recovery and HR control
Trainer Enaz also swears by nasal breathing during workouts to keep your heart rate steady.
Whether you’re doing battle ropes or brisk walking, understanding your heart rate helps you train smarter — not just harder. So strap on that fitness tracker, and get to know your heart a little better.