Aerobic exercise--the type of exercise that increases your heart rate--makes you more fit and also improves your heart and reduces your risk for heart disease and other chronic conditions. Measuring your heart rate is generally accepted as the simplest and most effective way to determine the intensity of your workouts, according to the President's Council on Physical Fitness and Sports. To improve your cardiovascular fitness, you need to engage in activities that increase your heart rate to a certain level, called the target heart rate.
Step 1
Determine your maximum heart rate so you know how intense your workouts need to be to improve your health and fitness. You can determine your maximum heart rate by subtracting your age from 220. For example, if you are 35 years old, your maximum heart rate is 185 beats per minute.
Step 2
Determine your target heart rate for both moderate and vigorous aerobic activity. For moderate-intensity activities your heart rate should increase to 50 percent to 70 percent of your maximum heart rate, the CDC reports. When engaged in vigorous aerobic activity, your heart should beat at 70 percent to 85 percent of your maximum heart rate. If you are 35, your heart rate should be between 92 and 130 beats per minute, while it should increase to 130 to 157 during vigorous workouts.
Step 3
Select exercises or physical activities to participate in that will increase your heart rate. You should engage in both moderate-intensity and vigorous activities. Moderate-intensity activities include water aerobics, brisk walking, biking at speeds less than 10 mph, dancing and gardening. Vigorous activities include jogging or running, biking faster than 10 mph, swimming laps, hiking and jumping rope.
Step 4
Take your heart rate during your workout to determine if your workout is intense enough to reach your target heart rate. You can determine your heart rate by placing your index finger and middle finger over the artery on the inside of your wrist. Count the beats for 30 seconds, then multiply it by two to determine the beats per minute.
Step 5
Continue working out regularly, taking your pulse at intervals during your workout to ensure your heart rate reaches the target level. To get the most benefit from your workouts, aim to get at least 30 minutes of aerobic activity a day. You should also try to get two and a half hours of moderate-intensity physical activity and 75 minutes of vigorous activity each week.
Tips and Warnings
- If you are just starting an exercise routine, start slowly and gradually increase the frequency and intensity of your workouts. If you have difficulty taking your pulse on your wrist, you can also take it on neck or chest. Typically, though, it is easiest to do on your wrist.
- Older adults, women who are pregnant and people with chronic health conditions should consult with a health practitioner before embarking on an exercise routine.
References
- Centers for Disease Control and Prevention: Target Heart Rate and Estimated Maximum Heart Rate
- Centers for Disease Control and Prevention: Measuring Physical Activity Intensity
- American Heart Association: Physical Activity
- The President's Council on Physical Fitness and Sports: Fitness Fundamentals: Guidelines for Personal Exercise Programs
- MedlinePlus Medical Encyclopedia: Physical Activity
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