Exercise requires the body to utilize more energy, which must be delivered to the cells in the form of glucose. During exercise, your heart must work harder to pump more blood that transports glucose and oxygen to your cells, according to the University of Arizona, which results in a faster heart rate. Exercising vigorously has a positive impact on the cardiovascular system and leads to improved aerobic function, according to Len Kravitz, Ph.D., at the University of New Mexico. Both men and women have the same healthy heart rate guidelines and should use the same target heart rate range.
Function
Monitoring your heart rate during exercise helps track your progress and ensures that you're receiving the benefits of physical activity. Knowing what your target heart rate is and staying within it will help you monitor your exercise intensity level and prevent boredom and excess fatigue while exercising. The American College of Sports Medicine recommends keeping your heart between 65 percent and 90 percent of your maximum heart rate while exercising.
Facts
To find your target heart rate, begin by figuring your maximum heart rate by subtracting your age from 220. Multiply the result by your target heart range percentages to find your targeted heart rate during exercise, recommends the American Heart Association, or AHA. For example, a 40-year-old man would have a maximum heart rate of 180 beats per minute, so should maintain a heart rate of approximately 117 to 162 beats per minute to stay in the 65 percent to 90 percent range.
Alternative
Try monitoring your heart rate by using a simple talking test while exercising as an alternative to tracking your heartbeat, recommends the AHA. If you have enough breath to sing while exercising, increase your intensity. If you can't catch your breath or if you can't speak in short sentences, decrease your intensity. You should be able to simultaneously exercise and talk when you're working in an appropriate heart rate zone, according to the AHA.
Identification
To take your pulse for monitoring your heart rate during exercise, check your pulse in your wrist area. Place your palm upward, place two fingers on the outside of the wrist and count the number of times your heart beats in 10 seconds, recommends MayoClinic.com. Multiply the number by six to figure your heartbeats per minute. In addition to exercise, other factors can affect your heart rate, including temperature, emotions and medications, according to MayoClinic.com.
Considerations
Monitoring your recovery heart rate is one of the best methods of measuring your fitness level and predicting your risk of heart attack, according to DrMirkin.com. To figure your recovery heart rate, exercise intensely for 10 minutes. Take your pulse to figure your beats per minute immediately after exercising and then again 60 seconds later. Fit people's heart rates will slow down by approximately 50 beats over the one-minute period after exercising, reports DrMirkin.com. Speak to your health care provider before beginning any exercise program to avoid health risks.
References
- University of Arizona: Effects of Exercise on the Cardiovascular System
- University of New Mexico: Vigorous Versus Moderate-Intensity Exercise
- American College of Sports Medicine: American College of Sports Medicine Position Stand
- American Heart Association: Target Heart Rates
- MayoClinic.com: Heart Rate: What's Normal?
- DrMirkin.com: Resting Heart Rate and Recovery Heart Rate
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