Your heart rate is an indicator of the intensity at which you are exercising. If you want to improve your aerobic endurance, you must keep your heart rate at a lower intensity than you would if you want to improve your anaerobic or sprinting power. Use a heart rate monitor to check your heart rate quickly and easily--slowing down or going faster when necessary. Or, lightly palpate your radial pulse by counting your heart beats for one minute. If you are taking medication, check with your doctor as some medicines increase or decrease your heart rate at rest and during exercise.
Step 1
Calculate your heart rate for light-intensity exercise, beneficial if you are just beginning an exercise program. Keep your heart rate between 50 and 63 percent of your maximum heart rate. Subtract your age from 220. Multiply your answer by .5 to get the low end of your heart rate range. Multiply your answer by .63 to get the high end of your heart rate range. Record this range on your paper.
Step 2
Determine your heart rate for moderate intensity exercise, which is beneficial if you are an intermediate exerciser. Keep your heart rate between 64 and 76 percent of your maximum heart rate. Subtract your age from 220. Multiply your answer by .64 to get the low end of your heart rate range. Multiply your answer by .76 to get the high end of your heart rate range. Record this range.
Step 3
Compute your heart rate for vigorously intense exercise. This is beneficial if you are an advanced exerciser and want to sprint really fast, burning an exceptional amount of calories in a short period of time. Keep your heart rate above 77 percent of your maximum heart rate. Subtract your age from 220. Multiply your answer by 77 percent. Record this number.
Step 4
Increase the intensity of your exercise to elevate your heart rate by increasing the speed or the resistance of your exercise. Run faster or run up an incline to raise your heart rate. Do not rest between stations in your circuit training workout. Exaggerate your arm movements in an aerobics class.
Step 5
Decrease the intensity of your workout to drop your heart rate. Slow down from a run to a jog or walk. Rest for 30 seconds between stations if you are doing a circuit training workout. Stop moving your arms if you are in an aerobics class.
Tips and Warnings
- Memorize your heart rate range or plug the range into your heart rate monitor.
- Check with your doctor to ensure it is safe for you to begin an exercise program.
Things You'll Need
- Paper
- Pen
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
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