Do you push yourself during your workouts or merely do the absolute minimum? It is possible for you to receive the most significant possible benefit from your physical activity if you take the necessary precautions to ensure that you are working out at the appropriate degree of intensity. One strategy for accomplishing this goal is to make sure that you are pushing yourself sufficiently, but not to an unhealthy degree. Due to the correlation between one’s level of physical activity and heart rate, this is something that can be achieved in part by monitoring one’s heart rate while they are engaging in physical activity.
We explain what we mean when we talk about “exercise intensity,” and we show you how to get the most out of your workout by monitoring your heart rate during the session.
The Use of the Heart Rate to Determine the Intensity of Exercise
Aerobic activity should be performed for a total of 150 minutes per week by individuals who are in good health, according to the recommendations of the United States Department of Health and Human Services. You should make it a goal to participate in some kind of aerobic activity that is moderately or intensely challenging for at least a couple of hours each and every day. Examples of moderate aerobic activity include brisk walking, swimming, and mowing the lawn. Jogging and aerobic dance are two examples of activities that are considered to be intense aerobic activities.
To begin, you need to determine your maximal heart rate, which is the top limit of the resistance that your cardiovascular system can summon against the effects of physical exercise. Always keep a close eye on how fast your heart is beating so that you can get a good idea of how challenging your workout is. Once you have this information, you may move on to the next step.
If you take your current age and subtract it from the number 220, you will get an approximation of your maximum heart rate. During the time that you are participating in the activity, the standard number of times that your heart should beat in one minute should not be higher than this number.
Once you have determined your maximum heart rate, you will be able to determine where you want to be in terms of your target heart rate zone. This is the time at which your heart has been appropriately exercised and conditioned, yet it is not yet tired from overwork.
During exercise, the American Heart Association suggests keeping your heart rate within these ranges to maintain a healthy cardiovascular system:
- When it comes to physical activity, the term “moderate” refers to a level that falls anywhere between 50 and 70 percent of your maximal heart rate.
- Intense physical activity: 70–85 percent of a person’s maximal heart rate
If you are not in very excellent form or if you are just starting an exercise regimen, you should aim for the lower limit of your goal heart rate zone. It is appropriate that the challenge should become more demanding as you make progress. Those physically fit individuals who intend to push themselves to their limits throughout their workouts should choose the more demanding area of the zone.
Using a heart rate tracking device such as a Fitbit or Garmin can be of great aid when trying to discover where your heart rate falls within these zones. If you want to get the most out of your workout, wearing a smartwatch while you run or work out at the gym will allow you to collect and view statistics on the amount of time you spend in each of your heart rate zones. This will allow you to maximize the effectiveness of your workout.
Considerations That Must Be Made Regarding Your Heart Rate
Remember that the maximal heart rate is merely a recommendation you should try to adhere to. There is a risk that your maximal heart rate will be higher or lower than usual, possibly by as much as 20 beats per minute. This could happen because of the effects of the medication. When it comes to the zone in which your target heart rate should be, your personal trainer will be able to provide you with information that is more exact.
Your resting heart rate is the rate at which your heart beats when you have been at rest for an extended period of time, such as after a peaceful night’s sleep. You can also get a sense of whether your heart rate is often a bit lower or a bit higher than usual by learning your resting heart rate and comparing it to the average heart rate. Because of the inherent disparities between the sexes, determining the appropriate heart rates for men and women often necessitates taking slightly different approaches.
In addition, medications that reduce your maximum heart rate, such as some of the pharmaceuticals used to treat high blood pressure, may affect the zone in which your heart rate is intended. This is known as the target heart rate zone. Have a conversation with your primary care physician to determine whether or not you should shoot for a lower target heart rate given any medications you are presently taking or any health conditions you are currently dealing with.
Questions & Answers Concerning Physical Activity and the Heart Rate
At what rate does danger begin to present itself?
Spending extended amounts of time at a heart rate that is noticeably greater than your maximum heart rate could harm your health. This is especially true if you do not participate in any activities that require physical movement. It is not to your best advantage to engage in physical activity if your heart rate is more significant than 185 beats per minute; you will not benefit as much as you could otherwise.
At what rate does fat stop being burned?
When you burn fat, your heart rate will be approximately seventy percent of its full potential.
At what rate should I keep my heart when I run?
The optimal range for your heart rate to be in a while exercising is between fifty and eighty-five percent of your maximum heart rate. This range applies whether you are jogging or running. If your heart rate dips below this threshold when you’re working out, you should increase the pace so that you may get the most out of your exercise routine.
Is it safe for me to continue when my heart rate varies to the extent that it does?
The majority of the time, we are not consciously aware of the fact that the electrical system of the heart typically runs without a hitch; nevertheless, this is not always the case. Some people are naturally more sensitive to the rhythms of their heart, particularly at night when everything else is quiet, and the environment is relatively still. These people are extra sensitive to their heart rhythms. On the other hand, the manifestation of abnormalities in the heart’s rhythm can be a reason for concern.
Heart rhythm relaxation is normal and typically innocuous, so be prepared for those. The demands that we place on our bodies during the day, such as climbing a flight of stairs or taking part in strenuous activities, produce variations in the rate at which our hearts beat. This is because our hearts have to work harder to meet these demands. It is natural for one’s speed to fluctuate directly from the application of physical effort, but these changes should not be considered abnormal.
Alterations in the rhythm of the heartbeat can be caused by a variety of other commonplace occurrences as well. As a result of mild dehydration, the heart beats at a higher rate in an effort to keep blood moving through the body, even if there is less available for each beat. This results in an increase in the rate at which the heart beats.
Another reason to inform your doctor about the medication and supplement routines you are following is to reduce the risk of experiencing a temporarily irregular heartbeat, which can be caused by a change in prescription medicine or a combination of many drugs.
There are many times when we have no idea why we are experiencing a change in our heart rhythms or if it is an indicator of a more serious medical problem. Frequently, we do not know why we are experiencing these changes. Even if the solution could be as easy as getting some rest, drinking more water, or switching medications, the majority of the time, we have no idea why we are going through these transitions in our bodies. If you observe any substantial changes in your heart rate or rhythm, you should always schedule an appointment with your primary care physician as soon as possible.