Online Fitness Guides

Home » Fitness and Nutrition Guides » Heart Rate Fitness Levels

Resting Heart Rate:
Determine Your Fitness Level

Measuring your resting heart rate can be a good gauge of your fitness level. Generally, the lower your heart rate is at rest, the more efficient your heart is during exercise.

Take a run for example. As you begin to pick up pace, your heart has to work harder and pump faster. A stronger, more efficient heart will push more blood with less effort (less beats per minute). Additionally, it can sustain this high activity for longer periods of time.

Think of a sports car that can hit high speeds without forcing the engine to work too hard. A strong heart works like an engine, delivering oxygen rich blood to your working muscles. This blood pumping process is the foundation of all activity, ranging from olympic swimming to squats in a gym.

American Heart Association (AHA) Recommendation

AHA Recommendation For overall cardiovascular health the AHA Suggests these activities:
1) At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes.


2) At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity


Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.
Source: American Heart Association

Cardiovascular ideas:

Jogging, Swimming, Outdoor Biking, Indoor Biking, Tennis, Basketball, Soccer, Football, Jumping Rope, Boxing, Kickboxing, Circuit Training, Aerobics Class, Dance Class, Zumba, Interval Sprinting, Speed Walking, Elliptical, Stair-Climbing.

It's important to know that resting heart rate is only one way to determine fitness level. It can also be affected by medication or illness. So if you have concerns about your heart, please contact your doctor.

Determine your fitness level with the charts below.

If you found this guide useful, show us some love
on your favorite social site.

Best selling at amazon fitness

itrainelite Video Workouts

comments powered by Disqus
Need More Help? Contact us and we will be glad to answer your questions.