Author
Bowtie Team
Updated on
2026-01-26
Disclaimer: This article is translated with the assistance of AI.
Heart rate is a key indicator of body function, influenced by factors like emotions, exercise, and diseases. Learn how to calculate your heart rate and check if it’s in the normal range. Bowtie compiles essential info to help you understand your health.
What is Heart Rate?
Heart rate (also known as pulse) refers to the number of times the heart beats per minute. For healthy adults, the resting heart rate generally falls between 60 to 100 beats per minute.
Heart rate can be felt at various points on the body, such as the wrist, side of the neck, behind the knee, top of the foot, groin, and other areas, because the arteries in these locations are close to the skin.
Resting Heart Rate
Resting heart rate refers to the number of heartbeats per minute when at rest, such as when relaxed, sitting, or lying down. A lower heart rate typically indicates that the heart is more efficient at pumping blood, but an excessively low rate may signal underlying heart issues. Resting heart rate can be affected by emotions, stress, sleep quality, and medications, so a single measurement is not sufficient to assess health; long-term monitoring is recommended.
Maximum Heart Rate
Maximum heart rate is the upper limit of heartbeats that the cardiovascular system can sustain during physical activity. To estimate your maximum heart rate, subtract your age from 220. For example, for a 60-year-old person, the estimated age-related maximum heart rate would be 220 – 60 = 160 bpm (beats per minute).
During exercise, you can set the Target Heart Rate based on intensity:
- Moderate intensity (e.g., brisk walking or jogging): approximately 60–70% of maximum heart rate;
- High intensity (e.g., jumping rope or sprinting): about 70–85% of maximum heart rate.
Normal Heart Rate Ranges
The normal range for heart rate depends on age and overall health, but generally, younger individuals have higher heart rates. Heart rate can be influenced by factors such as time of day, emotions, body temperature, and exercise. It tends to be slightly higher upon waking in the morning and decreases during sleep.
- For healthy adults, resting heart rate is generally 60 to 100 beats per minute (bpm)
- Athletes or those in excellent physical condition may have a lower heart rate (about 40–60 beats per minute)
- Children, teenagers, and seniors may have slightly different normal heart rates based on age
Below are the normal heart rate ranges for different age groups:
| Age | Normal Resting Heart Rate Range (beats per minute) |
| Infants (under 1 year) | 100–160 |
| Children (1–5 years) | 80–120 |
| Teenagers (6–17 years) | 70–100 |
| Adults (18 years and above) | 60–100 |
| Athletic adults or athletes | Sometimes as low as 40–60 |
How to Calculate Your Heart Rate?
- Prepare for Measurement
- Sit quietly and rest for at least 5 minutes, avoiding measurement right after exercise, consuming caffeine, or when emotionally agitated.
- Ensure the environment is comfortable and quiet, with your feet flat on the ground and your body relaxed.
- Find the Pulse Point
- Place your index and middle fingers on your wrist (radial artery, near the thumb side), or on the side of your neck (carotid artery, next to the windpipe).
- Avoid using your thumb, as it has its own pulse, which can affect accuracy.
- Count the Heartbeats
- Use a watch or a phone timer.
- Once you feel a steady pulse, count the number of beats in 15 seconds and multiply by 4 to get your heart rate in beats per minute (bpm).
- Alternatively, count the pulse for 60 seconds to get your direct one-minute heart rate.
- Repeat the Measurement
- You can repeat the measurement two or three times and take the average for greater accuracy.
- It’s best to measure at the same time every day for consistent health monitoring.
Fast and Slow Heart Rates: Tachycardia and Bradycardia
Resting Heart Rate Too Fast (Tachycardia)
For adults, a resting heart rate exceeding 100 beats per minute is considered “tachycardia”.
- Common causes: Intense exercise, stress, fever, anemia, hyperthyroidism, certain medications, and more. If your heart rate remains above 100 beats per minute at rest for a prolonged period, consult a doctor.
Resting Heart Rate Too Slow (Bradycardia)
For adults, a resting heart rate below 60 beats per minute is considered “bradycardia”.
- It is normal for healthy athletes or young people to have a lower heart rate at rest, but if accompanied by symptoms like dizziness, fatigue, or chest pain, or if the low heart rate is unexplained, seek medical check-up promptly.
Why Does the Heartbeat Speed Up or Slow Down?
Human heart rate is not constant; it fluctuates with physical state and external environment. This phenomenon is called “Heart Rate Variability (HRV)”, primarily regulated by the autonomic nervous system, including the sympathetic and parasympathetic nerves. In simple terms, when you are physically active, emotionally stressed, or under pressure, the sympathetic nervous system activates, speeding up the heartbeat to meet immediate bodily needs. When you rest, relax, or sleep, the parasympathetic nervous system takes over, naturally slowing the heartbeat, which aids in body repair and energy storage.
Short-term fluctuations in heart rate are normal physiological phenomena; observing long-term trends can better reflect heart health. For patients with chronic diseases or the elderly, regular measurements can help doctors adjust treatment plans.
Common Factors Causing Heart Rate Fluctuations
- Physical Activity: During exercise, walking, or climbing stairs, heart rate naturally increases.
- Emotions/Stress: Anxiety, excitement, or fear can speed up the heartbeat, while meditation and deep breathing can help slow it down.
- Body Temperature Changes: In hot weather, heart rate increases; in cold weather, it slightly decreases.
- Breathing Rate: It slightly speeds up during inhalation and slows down during exhalation.
- Medication/Caffeine/Alcohol: Certain medications and caffeine can stimulate the heart to beat faster.
- Age and Health Status: As age increases, resting heart rate and heart rate variability decrease; with chronic conditions like heart disease or hypertension, heart rate changes also weaken.
- Sleep State/Circadian Rhythm: Heart rate significantly slows down after falling asleep and slightly speeds up upon waking in the morning.
What Diseases Can an Unstable Heart Rate Cause?
If your resting heart rate is too fast, too slow, or irregular, you might have an arrhythmia. Some types of arrhythmias are harmless and don’t require treatment; however, a heart rate that is too fast or too slow can affect blood circulation and may lead to insufficient oxygen supply to organs. Some asymptomatic arrhythmias can, over time, increase the risk of atrial fibrillation, leading to stroke, myocardial weakness, or cardiac arrest. Therefore, it is recommended to regularly check heart rate and electrocardiogram.
How to Maintain a Healthy Heart Rate? Start with Lifestyle Habits
1. Control Cholesterol Intake, Maintain a Balanced Diet
Many urbanites don’t pay much attention to dietary health; consuming too many fried foods is one reason for high cholesterol levels. It is recommended to eat more vegetables, fruits, whole grains, low-saturated-fat foods, and healthy proteins (fish, beans) to reduce cholesterol intake, thereby maintaining a healthier heart rate.
2. Maintain Ideal Body Weight
Being overweight increases the burden on the heart; control BMI within the ideal range through proper diet and exercise. For overweight individuals, a 10% weight loss can lower blood pressure and cholesterol levels, helping to maintain a healthy heart rate and reduce the risk of diabetes.
3. Engage in Regular Aerobic Exercise
The ideal is to exercise 5 times a week, at least 30 minutes each time, to improve cardiovascular function and narrow the range of heart rate fluctuations, but I understand that urbanites are very busy and may not be able to do so.
So, if you can incorporate “exercise” into daily life, such as dancing while cooking or folding clothes, or taking a walk after dinner, it will help maintain a healthy heart rate.
4. Quit Smoking and Drinking
Smoking and excessive drinking interfere with the autonomic nervous system, increasing the risk of arrhythmias and cardiovascular diseases, and should be avoided.
5. Manage Stress
Frequent high stress keeps the heart rate at a high level; daily practices like meditation, deep breathing, and yoga can help relax the mind and body.
The following insurance information is provided by Bowtie.
How Does Bowtie Insurance Provide Coverage?
Severe irregular heartbeat may lead to stroke or cardiac arrest, Bowtie Term CI can provide financial assistance during the insured’s critical illness and inability to work, get a quote immediately:
Bowtie Pink can provide first-dollar coverage for medical expenses, eligible medical expenditures can be fully reimbursed* , check the premium now!
- * Bowtie Pink series provides full reimbursement for eligible medical expenses including diagnosis, hospitalization, surgery, and specified non-surgical cancer treatments (excluding the US), subject to annual and lifetime coverage limits. Compensation amounts may be adjusted if claims involve hospitals in mainland China not on the specified list, high-end hospitals on the specified list in mainland China, rooms exceeding the specified ward level, or pre-existing conditions.
When Should You See a Doctor for Abnormal Heart Rate?
Although heart rate naturally fluctuates with physical activity and emotions, the following situations may indicate underlying health issues and warrant prompt professional medical evaluation:
- Resting heart rate consistently above 100 beats per minute (tachycardia) without causes like exercise, stress, or caffeine.
- Resting heart rate consistently below 60 beats per minute (bradycardia) accompanied by symptoms such as dizziness, fatigue, fainting, shortness of breath, or chest tightness, especially in non-athletes.
- Irregular or drastic heart rate fluctuations (such as persistent palpitations or sudden changes), or symptoms like heart palpitations, chest pain, or shortness of breath.
- Accompanied by life-threatening symptoms such as fainting, blackout, loss of consciousness, or severe discomfort.
- Significant abnormal changes in heart rate for individuals with a history of heart disease, high blood pressure, thyroid disorders, diabetes, or other chronic conditions.
- Abnormal heart rate detected while taking medications that affect heart function.
- Heart rate data shows a noticeable deviation from previous stable conditions, especially when monitored with smart wearable devices.
What Are the Examination Methods for Abnormal Heart Rate?
Doctors will recommend the following tests based on clinical conditions to identify causes and assess heart health:
- Electrocardiogram (ECG/EKG) : Quick screening for arrhythmias, electrical conduction issues, and myocardial ischemia
- 24-hour or long-term ECG monitoring (Holter monitor, event recorder): Detects intermittent or persistent arrhythmias and correlates with symptom logs
- Exercise ECG (stress test/exercise test): Observes heart rate changes during exercise to assess risks of exercise-induced arrhythmias or cardiovascular blockages
- Echocardiogram : Evaluates abnormalities in heart chambers, valves, and blood flow
- Tilt table test: Analyzes autonomic nervous system function and its relation to heart rate and fainting
- Electrophysiology study (EP Study): Analyzes heart signal conduction to confirm and locate the cause of arrhythmias
- Other advanced imaging tests : Including cardiac MRI , CT scan , and coronary angiography, which may be arranged if structural heart disease or coronary artery disease is suspected
Frequently Asked Questions
Will a pregnant woman’s heart rate be the same as before pregnancy?
Pregnancy will increase the mother ‘s heart and circulatory system burden . During pregnancy, to provide nutrition for the baby, blood volume increases by 30% to 50%, and the heart pumps more blood per minute, so the heart rate also increases 9 . Generally, the heart rate increases by 10–20 bpm compared to before pregnancy, which is a normal physiological phenomenon.
What are the risks of a long-term high heart rate?
If the resting heart rate is persistently above 100 beats per minute and not due to temporary factors like exercise, emotions, or caffeine, it may imply risks. Studies indicate that a persistently high heart rate increases the heart’s burden, leading to increased myocardial oxygen consumption, and in the long term, may increase the risk of the following diseases:
- Arrhythmias
- Heart failure
- Coronary heart disease and myocardial ischemia
- Stroke
- Sudden death (especially when combined with other cardiovascular diseases)
Additionally, if a high heart rate is accompanied by warning signs such as chest pain, dizziness, or difficulty breathing, medical attention should be sought promptly.
What is a normal heart rate for athletes?
Athletes or individuals who engage in long-term endurance exercises often have a resting heart rate lower than that of the general adult population. Generally, a healthy adult’s resting heart rate is 60 to 100 beats per minute (bpm); for professional athletes, long-distance runners, or those who regularly train cardiovascular endurance, the resting heart rate can be as low as 40 to 60 beats per minute.
This is because a well-trained heart pumps blood more efficiently, meeting the body’s oxygen needs without beating too fast at rest. However, if an athlete’s resting heart rate suddenly drops significantly or is accompanied by symptoms such as dizziness, fatigue, or chest tightness, it is necessary to evaluate and rule out pathological causes promptly.
Sources
- 1 National Cancer Institute. “NCI Dictionary of Cancer Terms.” National Cancer Institute, 2 Feb. 2011
- 2 American Heart Association. “All about Heart Rate (Pulse).” American Heart Association, American Heart Association, 31 July 2015
- 3 Mayo Clinic. “Exercise Intensity: How to Measure It.” Mayo Clinic, 17 June 2021
- 4 “What’s a Heart Rate?” Cleveland Clinic, 12 Mar. 2024
- 5 Chertoff, Jane. “Why Do Athletes Have a Lower Resting Heart Rate?” Healthline, Healthline Media, 21 Apr. 2020
- 6 Laskowski, Edward. “What’s a Normal Resting Heart Rate?” Mayo Clinic, 8 Oct. 2022
- 7 Cleveland Clinic. “Arrhythmia | Cleveland Clinic.” Cleveland Clinic, 2019
- 8 “6 Healthy Habits to Strengthen Your Heart.” Temple Health
- 9 “Managing Heart Conditions during Pregnancy.” Mayo Clinic, 2017
- 10 Campos, Marcelo. “Heart Rate Variability: A New Way to Track Well-Being – Harvard Health Blog.” Harvard Health Blog, 22 Nov. 2017
- 11 “Heart Rate Variability (HRV): What It Is and How You Can Track It.” Cleveland Clinic, 1 Sept. 2021
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