Morning exercise is a great way to start the day on a healthy note. Engaging in physical activity early in the morning has numerous benefits, especially when done outdoors in the fresh air. One of the main benefits is an increase in heart rate, which can help to boost your metabolism and energy levels.
While engaging in morning exercise, it’s important to monitor your heart rate to ensure that you are working out within a safe range. The American Heart Association suggests that a normal heart rate during exercise should be between 50-85% of your maximum heart rate. To calculate your maximum heart rate, simply subtract your age from 220. For example, if you are 30 years old, your maximum heart rate would be 190 bpm.
Different age ranges and genders have different normal and maximum heart rate ranges. For example, the normal heart rate range for a male between the ages of 20-24 is between 118-149 bpm, while the maximum heart rate for the same age group is 201 bpm. Females in the same age range have a normal heart rate range of 123-154 bpm and a maximum heart rate of 206 bpm.
Engaging in morning exercise on a regular basis can have numerous health benefits. Studies have shown that it can help to improve mood, boost energy levels, reduce stress, and promote better sleep. It can also help to improve overall cardiovascular health and reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.
Below we have given a table of normal and maximum heart rates for men of different ages.
| Gender | Age Range | Normal Pulse | Maximum Pulse |
|---|---|---|---|
| Male | 20-24 | 118-149 bpm | 201 bpm |
| Male | 25-29 | 116-146 bpm | 195 bpm |
| Male | 30-34 | 114-144 bpm | 190 bpm |
| Male | 35-39 | 112-140 bpm | 185 bpm |
| Male | 40-44 | 111-138 bpm | 180 bpm |
| Male | 45-49 | 109-136 bpm | 175 bpm |
| Male | 50-54 | 108-133 bpm | 170 bpm |
| Male | 55-59 | 106-129 bpm | 165 bpm |
| Male | 60-64 | 104-126 bpm | 160 bpm |
| Male | 65-69 | 101-122 bpm | 155 bpm |
| Male | 70-74 | 99-119 bpm | 150 bpm |
And a table of normal and maximum heart rates for women of different ages.
| Gender | Age Range | Normal Pulse | Maximum Pulse |
|---|---|---|---|
| Female | 20-24 | 123-154 bpm | 206 bpm |
| Female | 25-29 | 121-152 bpm | 200 bpm |
| Female | 30-34 | 119-149 bpm | 195 bpm |
| Female | 35-39 | 117-146 bpm | 190 bpm |
| Female | 40-44 | 115-144 bpm | 185 bpm |
| Female | 45-49 | 112-141 bpm | 180 bpm |
| Female | 50-54 | 109-137 bpm | 175 bpm |
| Female | 55-59 | 106-132 bpm | 170 bpm |
| Female | 60-64 | 104-128 bpm | 165 bpm |
| Female | 65-69 | 101-123 bpm | 160 bpm |
| Female | 70-74 | 99-120 bpm | 155 bpm |
In conclusion, engaging in morning exercise on a regular basis, especially outdoors in the fresh air, can have numerous health benefits. Monitoring your heart rate during exercise is important to ensure that you are working out within a safe range. By incorporating morning exercise into your daily routine, you can improve your overall health and well-being.
