Average Pulse Per Minute

Then multiply the number of beats by 4 to calculate beats per minute. For example, if you get 40 beats over 15 seconds, take 40 x 4 = 160, and if you are 30 years old, this puts you at the high end of your target heart rate. You can adjust your exercise if you are outside of the high/low target heart rate. The normal pulse rate for women is between 60-100 beats per minute. Usual level of activity and fitness may have some effect on whether the normal pulse rate for a woman is an accurate range. Those who are extremely physical fit often have a resting heart rate lower than 60 beats per minute. In these instances, a healthy woman's pulse can. If you’re sitting or lying and you’re calm, relaxed and aren’t ill, your heart rate is normally between 60 (beats per minute) and 100 (beats per minute). But a heart rate lower than 60 doesn’t necessarily signal a medical problem. It could be the result of taking a drug such as a beta blocker.

Pulse & Heart Rate

Overview

What is your pulse?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (more oxygen-rich blood is needed by the body when you exercise). Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse

Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
Use a watch with a second hand, or look at a clock with a second hand.
Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute

What is a normal pulse?

Normal heart rates at rest:

Children (ages 6 - 15) 70 – 100 beats per minute
Adults (age 18 and over) 60 – 100 beats per minute

Test Details

What is maximum heart rate?

The maximum heart rate is the highest heart rate achieved during maximal exercise. One simple method to calculate your predicted maximum heart rate, uses this formula:

220 - your age = predicted maximum heart rate

Example: a 40-year-old's predicted maximum heart rate is 180 beats/minute.

There are other formulas that take into account the variations in maximal heart rate with age and gender. If you are interested in learning more about these more accurate but slightly more complicated formulas please see these resources:

Gellish RL, Goslin BR, Olson RE, McDonald A, Russi GD, Moudgil VK. Longitudinal modeling of the relationship between age and maximal heart rate. Med Sci Sports Exerc. 2007 May;39(5):822-9. www.ncbi.nlm.nih.gov/pubmed/17468581
Gulati M, Shaw LJ, Thisted RA, Black HR, Bairey Merz CN, Arnsdorf MF. Heart rate response to exercise stress testing in asymptomatic women: the st. James women take heart project. Circulation. 2010 Jul 13;122(2):130-7. Epub 2010 Jun 28. www.ncbi.nlm.nih.gov/pubmed/20585008

Your actual maximum heart rate is most accurately determined by a medically supervised maximal graded exercise test.

Please note that some medications and medical conditions may affect your heart rate. If you are taking medications or have a medical condition (such as heart disease, high blood pressure or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected. If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.

What is target heart rate?

You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 to 80% of your maximum heart rate. In some cases, your health care provider may decrease your target heart rate zone to begin with 50% .
In some cases, High Intensity Interval Training (HIIT) may be beneficial. This should be discussed with a healthcare professional before beginning. With HIIT exercise, heart rates zones may exceed 85%.
Always check with your healthcare provider before starting an exercise program. Your provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.
When beginning an exercise program, you may need to gradually build up to a level that's within your target heart rate zone, especially if you haven't exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it!
To find out if you are exercising in your target zone (between 60 and 80% of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone (see below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

What is your target zone?

Target Heart Rate Zones by Age *

Age: 20
- Target Heart Rate (HR) Zone (60-85%): ** 120 – 170
- Predicted Maximum HR: 200
Age: 25
- Target Heart Rate (HR) Zone (60-85%): 117 – 166
- Predicted Maximum HR: 195
Age: 30
- Target Heart Rate (HR) Zone (60-85%): 114 – 162
- Predicted Maximum HR: 190
Age:35
- Target Heart Rate (HR) Zone (60-85%): ** 111 – 157
- Predicted Maximum HR: 185
Age: 40
- Target Heart Rate (HR) Zone (60-85%): 108 – 153
- Predicted Maximum HR: 180
Age: 45
- Target Heart Rate (HR) Zone (60-85%): 105 – 149
- Predicted Maximum HR: 175
Age: 50
- Target Heart Rate (HR) Zone (60-85%): 102 – 145
- Predicted Maximum HR: 170
Age:55
- Target Heart Rate (HR) Zone (60-85%): 99 – 140
- Predicted Maximum HR: 165
Age:60
- Target Heart Rate (HR) Zone (60-85%): 96 – 136
- Predicted Maximum HR: 160
Age:65
- Target Heart Rate (HR) Zone (60-85%): 93 – 132
- Predicted Maximum HR: 155
Age:70
- Target Heart Rate (HR) Zone (60-85%): 90 – 123
- Predicted Maximum HR: 150

Your Actual Values (Actual Values are determined from a graded exercise test)

Target HR
Max. HR

* This chart is based on the formula: 220 - your age = predicted maximum heart rate.

Resources