Exercise gets your heart pumping, which in turn delivers oxygen and nutrients to cells throughout your body. The amount you need to raise your heart rate during exercise is called your target heart rate and it changes over the course of your life. Your target heart rate is 60 to 85 percent of your maximum heart rate. Increasing your heart rate to that level is the most effective way to obtain cardiovascular fitness, according to FamilyDoctor.
Step 1
Subtract your age from 220 to determine your safe maximum heart rate. For example, if you're 20, your safe maximum heart rate is 200 beats per minute.
Step 2
Multiply that number by the target heart rate you'd like to achieve. If you'd like to raise your heartbeat to 60 percent of your maximum heart rate, multiply the maximum heart rate by .60. For example, if your maximum heart rate is 200, multiply 200 by .60 and your resulting target heart rate is 120 beats per minute.
Step 3
Exercise. Choose a form of moderate intensity exercise you enjoy like walking, running, swimming or dancing. Begin exercising at a low intensity to warm up. Warming up raises your heart rate gradually and warms up your muscles. Both help prevent injury.
Step 4
Exercise harder. Gradually increase the intensity of your workout until you've reached your target heart rate. Test this number by finding your pulse and counting how many times your heart beats in 10 seconds. Multiply that number by 6 to get your current heart rate.
Step 5
Wind down. Bring your heart rate down gradually at the end of your workout by decreasing the intensity of the exercise you're performing.
Tips and Warnings
- Increase your heart rate without doing calculations by doing any moderate intensity physical activity you enjoy like hiking, playing sports or doing housework. If you can perform the exercise and still talk, you are at a safe heart rate, according to FamilyDoctor. Scale back your intensity if you have trouble speaking or catching your breath.
Things You'll Need
- Watch, clock or stopwatch (optional)
- Calculator (optional)
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