When the heart is in its best shape, it is able to pump more blood throughout the body with less strain. Exercise improves the heart's efficiency; therefore, regular light-to-moderate exercise can benefit even those people who already have heart disease. Healthy adults should exercise at least 30 minutes on all or most days of the week, recommends the American Heart Association. High-risk individuals should begin an exercise program under the supervision of their health-care providers.
Resting Heart Rate
A person's resting heart rate should be between 60 and 100 beats per minute, reports MayoClinic.com. If you are healthy, having a lower resting heart rate usually suggests better cardiovascular fitness. Aerobic activities such as walking, jogging and bicycling involve moving the large muscles in your arms and legs, which increases muscular endurance and strength. This helps the body's other muscles to work more efficiently. Improved cardiovascular endurance means that a stronger heart muscle won't have to work as hard during exercise or at rest. Dr. Edward R. Laskowski, co-director of the Mayo Clinic Sports Medicine Center, recommends seeing your doctor if your resting heart rate is consistently above 100 beats a minute, as there may be an underlying cause.
Maximum Heart Rate
Maximum heart rate can vary, depending on your age and fitness level. Your maximum heart rate automatically slows as you get older. By definition, maximum heart rate is the highest pulse you get when you physically push yourself as hard as you can during exercise. According to the American Heart Association, you can achieve heart healthy benefits by performing moderate- to vigorous-intensity aerobic activity at 50 to 85 percent of your maximum heart rate. Your pulse rate will drop quickly once you stop exercising. Subtract your current age from 220 to estimate what your maximum heart rate should be.
Target Heart Rate
Target heart rate is based on a percentage of your maximum heart rate during exercise. When you first begin an exercise program, you should try to reach at least 50 percent of your maximum heart rate while exercising. This would involve performing light-to-moderate physical activity. Eventually, you can work your way up to a target heart rate of 75 percent of your maximum heart rate. If you are extremely active and exercise vigorously, you may be able to achieve up to 85 percent of your maximum heart rate. The American Heart Association stresses the importance of pacing yourself during exercise, especially if you have been inactive for a while. Monitoring your target heart rate allows you to measure your progress as you gradually increase your physical activity level.
Factors Affecting Heart Rate
There are many different factors that can change your heart rate. Your activity level definitely has an effect on your heart rate. Your heart rate is at its lowest when you are not moving much but will increase as you become more active. The heart beats the fastest during intense exercise. Your level of fitness will also affect your heart rate. If you are mostly sedentary, it won't take much movement to elevate your heart rate; however, if you engage in regular aerobic physical activity, you will have to work harder to get your heart rate up. Exercising regularly can help prevent heart attack and stroke, although you should not start an exercise program without first seeking advice from your doctor. Other factors that can affect your heart rate include emotions, weight, medications and air temperature.
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