Exercises That Raise Your Heart Rate

Physically active persons are more likely to live longer than those that do not. Elevating your heart rate to safe levels during exercise is an important way to achieve a strong and healthy heart. The better physical shape you are in, the lower your heart rate will be, during both exercise and rest. In addition, well-known benefits, such as lowering your blood pressure, bad cholesterol and managing weight blood sugar levels, can result from regular exercise.

Running

Running is a good activity to raise your heart rate and improve your aerobic fitness level. Try to get the recommended 75 minutes per week of intense running or 150 minutes of moderate jogging per week. If you can carry on a conversation of short sentences, but cannot sing a tune, you are at the right exertion level.

Cycling

Cycling is an exercise that will help your cardiovascular conditioning. The Adult Bicycling website reports that the British Medical Association found that cyclists who were riding as few as 20 miles per week can reduce, by 50 percent, the risk of coronary heart disease. Cycling works the biggest muscle groups, including the heart muscle. Cycling can be outdoors, either on an actual bike, or indoors on a stationary bike.

Walking

Walking at a moderate intensity, meaning you perceive your effort to be 6 if 10 is your maximum effort, will increase your pulse. You want to break a sweat but able to converse while you are walking. Try for 30 minutes of daily walking, five days per week.

Jumping Rope

Jumping rope for 10 minutes burns about as many calories as jogging for 30 minutes. Jumping rope is also an effective way to elevate heart rate, in addition to toning and strengthening the major muscle groups in the body. Jumping rope can, if done correctly, be an alternative to running for those who are worried about impact stress on their joints.

Conclusion

Any physical activity can increase your heart rate, depending on the intensity. When first beginning an exercise program, your heart works harder than it does at rest to supply oxygen-filled blood to your muscles doing the hard work. Over time, through moderately intense daily exercise, your heart adapts to working hard, becoming stronger in the process, therefore requiring more intensity from your workouts to elevate your heart rate.