Do you notice the difference in your heart rate when you are exercising? Individuals that want to lose weight may need to remember their target exercise heart rate. Forming your muscles and making yourself fit is one of the best results of a regular fitness routine. You can try using a chest press machine when exercising to improve upper body muscles. But, you have to be careful in using any exercise equipment to prevent straining your health. People with underlying medical conditions, such as heart disease, can’t do strenuous exercises. Patients with health concerns may determine which intensity to target for their exercise heart rate.
Target Heart Rate: Why Is It Important?
It is crucial to determine your target heart rate to avoid hypertension or high blood pressure. The heart increases its blood pumping with a physical activity that involves muscle and bone movement. A fitness routine such as an aerobic (cardio) exercise will take as much oxygen that parallels blood flow. According to the American Heart Association, a moderate exercise intensity takes about 50% to 70% of your maximum heart rate. On the other hand, a vigorous exercise intensity has 70% to 85%. A beginner in the target exercise program must aim at a lower percentage or intensity in the target heart rate zone.
How To Measure Target Exercise Heart Rate
An exercise heart rate is the number of beats per minute after a workout. When not exercising, adults can experience a regular resting heart rate of 60 and 100 beats per minute (bpm). However, variations of an exercise heart rate depend on factors like age, being an athlete, or under stress. Many online websites offer a calculator to measure people’s exercise heart rate. If you’re experiencing a resting heart rate of over 100 beats per minute (bpm), consult your general physician as soon as possible.
To Measure Your Heart Rate Or Pulse:
Pause your exercise momentarily and check your pulse for 15 seconds. You can check your pulse by locating the windpipe in your neck. Put your index and third fingers on your neck and count the pulse. For your wrist, place two fingers between your tendon and bones near the thumb. After measuring your pulse rate, multiply the number by 4 to know your beats per minute.
What Is A Heart Rate Zone?
A person’s maximum heart rate zone determines how much your body can exert effort until a certain threshold. That said, there are limits on your training exercise when your heart rate zone goes beyond or below the heart rate zone. A checkup at a hospital will allow doctors to measure if your body can take vigorous exercises. You can also expect both aerobic and anaerobic exercises to help you determine your heart rate zone.
Measure Your Heart Rate Zone By These Steps:
Any person can determine their heart zone with this easy method. First, you must subtract your age from 220. The result is your maximum heart rate. Then, calculate your resting heart rate by the method mentioned earlier. You can calculate your heart rate reserve (HRR) by subtracting the resting heart rate with a maximum heart rate.
A vigorous-intensity exercise will help a person determine if they fit certain routines and healthy for their bodies. You can use a table from your doctor or an online website to check the rest of the statistics to measure your heart rate zone correctly.
Factors To Consider When Measuring A Target Exercise Heart Rate
Exercise has a lot of factors to account for, significantly, when losing or gaining weight. If you have an abnormal exercise heart rate, you can expect some of these details to ask your gym instructor or trainer.
Age
The older you get, the lower your beats per minute will be. Age may weaken the cardiovascular system. A person at age 20 has 100-170 beats per minute on 50-85% target exercise heart rate. But, a senior at 60 years and above will get 80-136 beats per minute or lower.
Intensity of workout
Ideal workout intensity can help person leverage how much the results will gradually benefit them. Hence, if an overweight person tries stressful and high-intensity workout every day, it may demotivate them. Significantly, the health conditions of an overweight or obese person can make a person even sicker. Your heart rate will go higher if you do moderate to high-intensity workouts. We suggest that you take a look at your ideal target exercise heart rate and heart rate zone to avoid health concerns.
If you’re an athlete
Athletes have a different way of training their strength, endurance, flexibility, and cardio. Resistance for their body may be higher, and their thresholds are more excellent than normal adults. An athlete may have 40 beats per minute or lower for their resting heart rate. However, it can go as high as 180 bpm to 200 bpm, depending on the type of physical activity they do.
A person under a fitness program
If you’re not a professional athlete or a gym rat, you may be undergoing a fitness program from your gym instructor or your general physician. Experts advise that a person under a fitness program should expect gradual changes in their maximum heart rate and beats per minute once the body sheds some weight.
Conditions like heart disease, diabetes, or high cholesterol
One of the main reasons why guidelines and instructions during a fitness plan are essential is to prevent your health complications. Regularly exercising, people may not have an idea of having a heart or liver disease, diabetes, or hypertension. If you are not aware of your medical history, it is best to have an appointment before going to a gym.
Smoker
Do you smoke? Lung doctors say that smoke damages your blood vessels and reduce the amount of oxygen in your blood. That said, you may experience abrupt changes in your exercise heart rate, which may not help you determine your target.
Drugs or medications involved
People under a prescription medication or taking drugs illegally may have lower bpm and target heart rate zone results. Beta-blockers or medicines that control a person’s heart rate may reduce the resting and maximum exercise heart rate. If you are taking prescription medicine, it is best to talk to your cardiologist or a physiologist for consultation.
On the contrary, people who take illicit drugs such as taking steroids without a doctor’s consent may end up having heart failures, stroke, or arrhythmia.
Stress
Emotions and hormonal imbalances from stress can also make a person’s heartbeat go faster. Mental health is an essential contribution to a healthier overall wellbeing. Hence, if you feel stress, anxiety, or depression, you can manage your mental health by visiting a certified psychologist near you.
Air Temperature
Air temperature or humidity may increase blood pumping with measurements of five to ten beats per minute. You can shed some heat by drinking water and resting in between intervals of your routine exercise.
Dehydration
Drinking water can lower your body’s temperature and help stabilize the pumping of blood in your heart. When you don’t get enough water to hydrate your body, dehydration can increase heart rates.
Symptoms When To Stop Exercising A Specific Intensity
Do you experience chest pain and difficulty in breathing when you exercise? A target exercise heart rate can help you determine the symptoms of an incorrect exercise program. Commonly, undergoing an exercise program have doctors and health experts that will analyze which workout is best for you. So, you don’t need to worry about health complications after a few weeks, months, or years.
On the contrary, there are underlying illnesses that may have restrictions on your heart rate. One of which are respiratory diseases like asthma and acute respiratory tract infection (ARI). A long time of having hidden sickness while exercising may cost more expensive if you neglect treatment.
Symptoms To Watch For When Working Out:
- Experience dizziness while exercising
- Nosebleed
- Shortness of breath
- Heartburn
- Chronic pain in the body
- Blurred vision
- Swelling of joints
- Elevated heart rate after waking up
Ways To Manage Your Heart’s Health
Being in shape can help you support your heart’s health. Exercising can be a great way to tone your body. However, a balanced diet plan and a healthy lifestyle can also be necessary. Avoiding fatty foods and cholesterols can burn fat and calories quickly. Moreover, people should have enough sleep of at least 5 to 8 hours for adults. You may have to notify your heart doctor for any signs of pain in your chest once you start exercising frequently.
