The question "What is best to beat heart rate?" is unclear, but based on the provided information, we can interpret it as "What is the best target heart rate range during exercise for a 50-year-old?" Here’s a breakdown of how to understand and achieve that target:
Understanding Target Heart Rate
During exercise, it's important to maintain a target heart rate to maximize your workout's benefits and minimize risks. This range is based on your maximum heart rate and exertion level.
- Maximum Heart Rate (MHR): Although not explicitly mentioned in the reference, MHR is generally estimated by subtracting your age from 220 (220 - Age). For a 50-year-old, this would be around 170 bpm.
- Exertion Level: This indicates how hard you're working during exercise, expressed as a percentage of your MHR.
Target Heart Rate for a 50-Year-Old
According to the provided information:
- Moderate Exercise (50% Exertion): Your target would be 50% of your MHR, which in this case is 85 beats per minute.
- Vigorous Exercise (85% Exertion): Your target would be 85% of your MHR, which translates to 145 beats per minute.
Therefore, the optimal heart rate range for a 50-year-old during exercise, based on the given reference, is 85 to 145 beats per minute. This ensures a healthy and effective workout.
Practical Tips for Reaching Your Target Heart Rate
Here are a few ways to ensure you're exercising at the correct intensity:
- Use a Heart Rate Monitor: Wearable devices or chest straps can help you track your heart rate in real-time.
- Start Slowly: Don't jump straight into high-intensity workouts. Gradually increase the intensity.
- Listen to Your Body: Pay attention to how you feel, and adjust your pace accordingly.
- Vary Your Workouts: Incorporate different types of exercises to engage various muscle groups and maintain workout intensity.
Summary
The best heart rate to aim for during exercise for a 50-year-old is between 85 to 145 beats per minute. This range ensures an effective workout, preventing it from being either too light or too intense. This guideline helps in understanding the proper exertion level and optimizing physical activity.
