You can use your heart rate during exercise to maximize the benefits of your workout routine by knowing your maximum and target heart rates. According to the Mayo Clinic, working out within your target heart rate will increase blood and oxygen flow throughout your body, release endorphins and improves mood, fights disease and helps you manage your weight.
Understanding the Pulse
Your pulse is the number of times your heart beats per minute. The rate can be higher or lower depending on your level of activity while taking the pulse, or on your overall fitness level. Engaging in physical activity raises your pulse; more fit individuals will have lower resting heart rates.
Maximum Heart Rate
The maximum heart rate is the fastest at which your heart can beat before failure. The Cleveland Clinic suggests you find your maximum heart rate by subtracting your age from 220. For instance, a 35-year-old man's maximum heart rate is 185 beats per minute. However, if you are dealing with any illnesses, diseases or taking medications, speak with your doctor. Any of these factors could change your maximum heart rate.
Target Heart Rate
Knowing your target heart rate allows you to decide how hard to work out, particularly when engaging in vigorous physical activity. Your target heart rate, according to the American Heart Association, is between 50 and 85 percent of your maximum heart rate. For a 40-year-old, the heart should beat between 90 and 153 beats per minute to keep her in her target heart rate range.
Alternatives to Target Heart Rate
You may also be able to figure out whether you are working within your target heart rate without checking your pulse or having a heart rate monitor. Try to walk and talk at the same time. If you can accomplish both, your exercise level is not raising your heart rate dangerously. If you can sing, you aren't working hard enough. If you have to stop to catch your breath or if you can't talk while walking, slow down your workout.
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