One of the most beneficial ways to exercise is by monitoring your heart rate. By first figuring your maximum heart rate, or MHR, and then exercising in your target heart rate zone, or THR, you will be able to progressively and safely achieve the level of exercise and fitness you desire. However, if you exceed your THR, especially as you increase your effort, you may diminish the physical results you hope to achieve, and may even increase your chance of injury.
Maximum Heart Rate
As suggested by the American Heart Association, the formula for figuring your MHR during exercise is 220 minus your age. For example, if you are 50 years old, your MHR is 170 beats per minute. The association also notes that this is a generalized formula, so as per your present fitness level, find your own MHR by experimenting with different levels of exercise exertion. Use caution, however, especially if you are taking any blood pressure medication, and consult your doctor first. Once you have established your MHR, you can determine your THR for exercise.
Target Heart Rate
If you are a beginner exerciser, you will need to proceed slowly and progressively. The association suggests a rather broad spectrum for your THR -- 50 to 85 percent of your MHR. Again using the example of a 50-year old, the THR ranges from 85 to 145 bpm. The Mayo Clinic suggests a specific lower THR of 40 to 50 percent of your MHR if you are just beginning an exercise program, but states that a higher THR of 70 to 85 percent of your MHR is recommended for a healthy, active adult when exercising. The higher your exertion level when exercising, the greater the cardiovascular benefits, especially as you are able to hold the higher effort for longer periods of time.
Dangers of Exceeding THR
The Mayo Clinic states that a moderate level of exertion during exercise leads to the best physical results, and will allow you to make fitness gains progressively and safely. If you exceed your THR more than likely you will notice excessive muscle soreness, push the chance of injury, and simply not have any fun doing it. Exceeding your THR can also lead to lack of motivation to keep working out. The worst-case scenario would be exceeding your THR for such a long period that you may induce cardiovascular damage, especially if you have been sedentary and are just now starting a workout program.
Monitoring Your Heart Rate
There is a wide array of basic to high-tech heart rate monitors that you can use during exercise to ensure that you do not exceed your THR. This is a very accurate way to monitor your bpm as many monitors will allow you to actually set-up different THR zones according to your desired level of effort. A quick glance at the bpm rate on the monitor on your wrist will help keep you within the THR. The Mayo Clinic instructs that the old fashioned, cost-efficient way of monitoring your bpm is by calculating it for yourself. Place your index and third fingers on your carotid artery on the side of your windpipe, or place two fingers over your radial artery on the thumb side of your wrist. Count the number of beats for ten seconds, and then multiply the number by 6 for your current heart rate per minute.
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