To get the optimum benefit from your workout, you have to reach and maintain your optimal heart rate. The optimal heart rate lies within a range and is different for each person. Working within this range is necessary to improve your cardiovascular health and fitness. Working below this range will not improve your cardiovascular fitness, and you may risk injury working above this range.
Heart Rate Calculation
If you are exercising to improve your cardiovascular health, you need to work out at your optimal heart rate. According to the American Heart Association, this is between 50 and 85 percent of your maximum heart rate. To calculate this, subtract your age from 220. For example a 30-year-old would have a maximum heart rate of around 190 beats per minute and should try to maintain a heart rate between 95 and 161 beats per minute for optimum benefit.
Target Heart Rate
People who are fit and healthy can aim for a higher target heart rate when working out. But if you are in poor health or you do little exercise, a lower target rate to begin with would be safer and more comfortable. Most people should be able to exercise at their maximum heart rate for their age after six months of regular exercise, according to the American Heart Association.
Benefits
Over a certain period, working out at your optimal heart rate will lower your resting heart rate and keep blood pressure within a healthy range. This significantly reduces your risk of heart attack, according to MedlinePlus. You may also find it easier to maintain a healthy weight, and you may even lose weight as your metabolism increases and you appetite decreases, making your body more efficient at burning calories.
Cautions
The Cleveland Clinic recommends when beginning an exercise program to start at the lower end of your optimal range for your first few workouts and gradually work up to the more intense levels. Working out at too high an intensity will only tire you out and will not be of any great benefit. Seek medical advice before embarking on any exercise program, especially if you are not particularly active.
Exercise Guidelines
Always listen to your body. If you begin to feel unwell, become extremely breathless or have any acute pain, stop.
If you are able to hold a normal conversation while exercising, you are working at a light intensity. If you are able to carry on a conversation with short breaks to catch your breath, you are working at a moderate intensity. If you need to slow down, stop or find yourself really gasping for air as you carry on the conversation, you are working at a high intensity.
Drink plenty of liquids when doing any activity that makes you sweat.
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