It doesn’t take much for your body to experience increased exercise; making the change from walking across a flat surface to walking up a hill will make a noticeable difference in your workout. You notice the difference partly because your heart rate elevates to accommodate the extra work. The same principle applies to any exercise. As the intensity rises, your body—the heart, especially—compensates for the extra work you are doing. It is your body’s way of ensuring that your muscles receive the adequate amount of oxygen they need during the course of your workout.
The Brain
Your brain controls your body’s actions, even when you don’t realize it’s happening. As you exercise, your brain is telling your body’s muscles to move, but it is simultaneously sending messages along your sympathetic nervous system, the system that controls your body during stress. These messages tell your heart rate to rise and redirect blood flow to your muscles. It is your brain’s way of letting you know that it’s looking out for you and your body.
Oxygen
As your heart rate rises, your blood flow increases and your muscles receive more of your blood flow than they normally would. Your body naturally does this because your bloodstream is the most efficient way to provide extra oxygen to your muscles. This extra oxygen allows your muscles to continue moving and you to continue exercising. If your muscles are not receiving enough oxygen, however, your body will tell you to stop exercising.
Direct Correlation
When you exercise, you should notice that your heart rate increases in direct correlation with the work you do. A brisk walk will elevate your heart rate slightly, while a high-intensity aerobic workout can double your normal heart rate. This direct correlation exists because, as they work harder, your muscles require more oxygen to keep moving. But if the direct correlation does not exist for you, you may be trying to work past your capabilities and need to adjust your workout accordingly. If adjusting your workout does not help, you may wish to see your doctor for advice on exercise and to have your heart and body checked for other potential issues.
Adaptation
Like any other muscle in your body, your heart can adapt to your workouts. You may notice that, after you get very familiar with a workout—develop “muscle memory” for it—your heart rate will not go as high as it normally should. In these cases, your heart and body have adapted to your workout and do not need to work as hard to supply your body with oxygen. This is a signal that it is time to adjust your workout, either by switching routines or by making your current routine more difficult. This change will allow your heart to respond as it should, increasing in accordance with your exercise.
Target Heart Rate
Your target heart rate while exercising should be between 50 and 85 percent of your maximum heart rate, depending on the exercise you are doing. The formula for finding your maximum heart rate is simple: 220 minus your age. Thus, if you are 25, your maximum heart rate is 195 and your target heart rate should be between 98 and 166 beats per minute. When you start a new exercise program, aim to work out at around 50 percent of your maximum heart rate, and as you get more familiar with the program, gradually increase to 75 percent, then, if you like, 85 percent. This will allow you to adapt to your workout without putting strain on your heart.
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