Each day your heart can beat about 100,000 times and pump 2,000 gallons of blood, according to the American Heart Association. Your heart rate changes throughout the day in response to all kinds of stress. Strengthening your heart through exercise and lifestyle changes can help your heart work less but pump more efficiently to do the same amount of work in less heart beats.
Function of the Heart
Your heart is a muscle about the size of your fist that works as a pump to circulate blood throughout the body. All of the blood in your body is pumped through your heart, either to your lungs to get oxygen or to your body when it has become oxygen-rich. A weak heart will have to beat more times per minute to do the same amount of work as a strong heart.
Exercise and Your Heart Rate
Exercise increases your heart rate while you are performing an activity. There is a direct correlation between intensity of exercise and your heart rate according to the National Strength and Conditioning Association (NSCA). However this has a positive impact on your health. Cardiovascular exercise strengthens your heart muscle just as resistance training strengthens skeletal muscle. This means that your heart becomes more efficient and does not have to work as hard throughout the day so your resting heart rate becomes lower.
Lifestyle
Your lifestyle also affects your heart rate on a daily basis. If you are a sedentary person that does not move much outside of planned exercise your heart can become weaker. Physical activity outside of a workout is good for your heart and improves your heart rate. According to MayoClinic.com, your body is designed to react to stress. High stress jobs and/or family life can also increase your heart rate due to an adrenaline response that is natural but not meant to be constant.
Diet
Diet is part of your lifestyle, and the foods you eat can affect your heart rate and your health. A diet that is high in saturated fat can raise your cholesterol and build up in your blood vessels. This means the blood has to flow through a smaller space and your heart rate and blood pressure increase. Caffeine can also raise your heart rate because it acts as a stimulant in your body. Excess sodium in your diet is another factor that affects both blood pressure and heart rate in a negative way.
Tips
To positively influence your heart and heart rate, the American College of Sports Medicine recommends that you perform cardiovascular exercise a minimum of three days per week for 30 or more minutes. If you do not respond well to stress try to find ways to relax or speak to a therapist if you feel it is affecting your life. Eat a healthy, balanced diet to lower your cholesterol and positively influence your heart rate.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Heart Association: Heart, How It Works
- MayoClinic.com: Stress: Constant stress puts your health at risk
- MayoClinic.com: 10 ways to control your blood pressure without medication
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