Heart rate represents the number of times the heart beats in one minute. MayoClinic.com defines a normal adult resting heart rate as 60 to 100 beats per minute. The heart contracts and rests in a steady rhythm, pumping oxygen-rich blood to other tissues and organs. In some cases, such as exercise for weight loss, heart rate increases.
Aerobic Exercise
Aerobic exercise involves rhythmic activities that use the large muscles of the body. Using these large muscles during exercise also strengthens the heart and lungs. During aerobic exercise, the muscles need more oxygen to perform properly. The heart rate increases in order to deliver more oxygenated blood to the muscles and other tissues. If you do aerobic exercise regularly, the heart gets stronger and meets increased oxygen demands without having to work as hard.
Target Heart Rate
Target heart rate refers to the heart rate you should achieve during exercise. Working out at a proper target heart rate increases the benefits of physical activity and reduces the risk of complications. A target heart rate represents 50 to 85 percent of a person's maximum heart rate, according to the American Heart Association. Maximum heart rate varies with age and decreases as a person gets older. For example, a 25 year old has an average maximum heart rate of 195 beats per minute and a 70 year old has an average maximum heart rate of 150 beats per minute.
Identification
Before you can determine your target heart rate, you need to determine your predicted maximum heart rate. The Cleveland Clinic recommends subtracting your age from 220 to determine predicted maximum heart rate. A 29 year old would have a predicted maximum heart rate of 191, for example. Since target heart rate is 50 to 85 percent of a person's maximum heart rate, multiply the predicted maximum heart rate by .5 and .85 to yield a target heart rate range. Someone with a predicted maximum heart rate of 191 would have a target heart rate range of 96 to 162 beats per minute.
Benefits
Exercising at a target heart rate has several benefits. Regular aerobic exercise at a safe level improves mood, helps with weight management, improves sleep quality, increases energy and improves the symptoms of some chronic illnesses.
Warning
People with known heart problems should not start an exercise program without consulting a physician. Those who have had heart attacks and people with congestive heart failure, cardiomyopathy and other heart conditions could experience serious complications if their heart rates get too high. Doctors can also help patients develop realistic exercise goals.
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