Your heart rate is an extremely important factor in terms of your overall health. Conditioning your heart rate to work more efficiently when exercising and while at rest offers several benefits. A lower heart rate enables you to work harder when you exercise and still stay within a safe heart rate zone, and potentially avoid cardiovascular problems in the future.
Step 1
Perform regular aerobic activity to train your heart to be more efficient. Include running, brisk walking, rope jumping, dancing, swimming, biking or cross-country skiing.
Step 2
Play sports that require you to raise your heart rate as part of the action. Try basketball, volleyball, soccer, hockey or any other game that is fast paced and you enjoy.
Step 3
Exercise for at least 30 minutes on most days of the week. Aim for an effort at 50 to 85 percent of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220.
Step 4
Perform interval training as an alternative to regular aerobic training. Alternate short bursts of intense exertion such as sprinting with brief rest periods. Interval training may be done on a bike, running, swimming, or any other activity where you can modify your intensity level.
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