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Heart Rate

TL;DR

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Heart rate is the frequency of heart muscle contractions measured over 1 minute, expressed as beats per minute (bpm). More simply; The number of times your heart beats per minute. Pulse rate would usually be equal or very close to heart rate.

Heart rate varies according to a large number of factors including; - the need to absorb oxygen, or the need to expel carbon dioxide - activity level - genetics - stress - illness - fitness levels - diet - drug use (including alcohol and nicotine) - hormones - sex - age - temperature

A normal resting heart rate (when you are still and relaxed for at least 5 minutes) is defined as between 60 and 100bpm.12 The range is so wide because of the number of factors involved (as listed earlier) and a heart rate outside of this range isn't necessary a cause for concern. For instance, women typically have a higher rate (compared to men) as their hearts are smaller requiring more beats to pump blood around the body. Conversely, a very well trained athlete may have a rate below 40bpm as their heart (and entire cardiovascular system) are very strong because of all the exercise they do. Note that your resting heart rate is typically even lower when you are asleep.

As indicated earlier, a resting rate below the 60-100bpm range isn't necessarily an issue and may be the result of a high level of fitness, genetics, medicines you're taking and other factors, possibly more than one. If it is a medical issue, this is called bradycardia.

Similarly, a resting rate above the range also isn't necessarily an issue and may be the result of illness, stress, sauna use and other factors, possibly more than one. If it is a medical issue, this is called tachycardia.

Warning

If you have any concerns about your heart rate, particularly if you have other symptoms that may include chest pain, shortness of breath, dizziness, palpitations, tiredness or fainting seek the advice of a medical professional.

Factors That Increase Heart Rate

A lot of these are obvious but some are quite surprising.

  • exercise
  • sauna bathing
  • a high temperature environment
  • hyperthermia
  • illness (fever)
  • stress
  • obesity
  • smoking or using other nicotine products
  • caffeine
  • recreational drug use (amphetamines, cocaine, ecstasy/MDMA, ketamine, cannabis (except in high doses))

Factors That Decrease Heart Rate

  • a low temperature environment
  • hypothermia
  • beta blocker and other medications
  • alcohol
  • misused medications (antihistamines, diazepam/valium, methylphenidate (ritalin), zopliclone)
  • recreational drug use (gamma-hydroxybutyrate (GHB), heroin, cannabis (at high doses), morphine (and other opioids including fentanyl))

Measuring Your Heart Rate

You can measure your heart rate yourself by checking your pulse but in order to get a more accurate, error free reading a heart rate monitor or fitness tracker is preferable. Most blood pressure monitors will also record your heart rate.

If you do want to check your pulse manually, you'll find details here;

Exercise and Target Heart Rate (THR)

When you are doing moderate cardio exercise (not of the high intensity, interval or VO2 max type) you should aim to maintain your heart rate within a range of 50 to 70 per cent of your theoretical maximum heart rate.3

Your maximum heart rate is 220 minus your age. For a 50 year old that is 220 - 50 which equals 170. 50% Of that is 85, 70% is 119. This gives you a target heart rate of 85 to 119 bpm.

Your maximum heart rate is a guideline, not a hard limit - I've gone above mine many times. However, you should not do so for extended periods of time and put too much stress on your heart.

References

  1. Your heart rate - British Heart Foundation - retrieved 2025-09-21 ↩

  2. All About Heart Rate - American Heart Association - retrieved 2025-09-21 ↩

  3. What should my heart rate be when I exercise? - British Heart Foundation - retrieved 2025-09-23 ↩