How to Calculate your safe heart rate during Workouts ? Do not exceed...

Karthik Shastri, 36, works out regularly. He wears his Apple Watch to the gym every day to record his workout and monitor his heart rate. He suffered from Covid in May, and now exercising on a treadmill has increased his heart rate to 140-150. He was advised to undergo some tests when he consulted a cardiologist. We have all seen recently how strenuous exercise you do once can endanger your heart health. In fact the heartbeat becomes very dangerous during workout.

How to calculate your safe heart rate ?
Dr. Sanjay Mittal, Director, Clinical, Preventive Cardiology, Heart Institute, explains, “The standard formula for calculating how fast the human heart beats is known by subtracting the age from 220. The number that comes after that is the maximum heart rate. For example, if your age is 50, you should subtract 50 from 220, i.e. 220-50 = 170. It tells you that your heart rate is 100 percent efficient. When you are working, it should reach 70 percent of its total capacity. This is a safe range for you. "

But it is not ok to check your heartbeat rate obsessively. "It's not wrong, but there is a small difference between moderate exercise and strenuous exercise. It depends on the personal ability we see. If you've reached 70 percent of your heart rate, that's moderate exercise. But if you skip it, it's like getting into a tight workout."

Recommended guidelines for exercise include 75 minutes of strenuous exercise per week or 150 minutes of moderate exercise. In fact if you do more than 300 minutes of strenuous exercise per week depending on your personal ability it means that you are working out excessively.