You will not receive as many health benefits from exercise if you don't pace yourself, particularly if you're new to exercise. To avoid burning out quickly, monitor your heart rate to determine whether it falls within the proper range. Assessing whether your heart rate falls within a target range will also help you monitor your physical progress as you work your way through a fitness program, according to the American Heart Association.
Gauging Your Target Rate
Your target heart rate is a range of about 50 to 85 percent of your maximum heart rate. Your predicted maximum heart rate, an estimate of your highest pulse rate during maximum energy output, is 220 minus your age, according to the Cleveland Clinic. Translated: If you're 40 years old, your predicted maximum heart rate is 180 beats per minute, making your target heart rate 90 to 153 beats per minute. Predicted maximum heart rate can differ based on factors like gender, age and use of medications. You would need to take an exercise test in a medical facility to determine your exact maximum heart rate.
Within the Target Range
The intensity of your workout will determine which part of the target heart rate range you should aim for. If you're doing a moderately intense exercise like taking a brisk walk or swimming at a casual pace, your heart rate should be somewhere between 50 and 70 percent of your maximum heart rate, recommends the Centers for Disease Control and Prevention. If you're doing a more vigorous exercise like running or rapidly swimming laps, your heart rate should be somewhere between 70 and 85 percent. If you go above 85 percent, you increase your risk of orthopedic and cardiovascular problems.
Proper Pacing
Consult your doctor for target heart rate zone advice. He will take into account factors such as your fitness goals and current physical condition to determine the best plan of action. If you're an exercise novice, begin at the lower range of your target zone -- at about 50 percent -- during your first two or three weeks. Slowly aim for a higher percentage but stay in tune with how your body feels to lessen your risk of physical injury. After several months, you may be able to work out within 75 to 85 percent of your maximum -- but the American Heart Association advises that you never have to work that hard to be in shape.
Another Assessment
The estimated maximum heart rate method can be inaccurate for some people, so don't jump to conclude that something is wrong with you if you huff and puff at 50 percent or have no trouble immediately exercising at 75 to 80 percent. How you feel during your exercise session is more important than how your heart rate says you should be feeling. As a result, using a method called "perceived exertion" in conjunction with -- or instead of -- the target heart rate zone method will ensure that you are exercising at an appropriate intensity, according to the American Council on Exercise. The perceived exertion scale goes from 0 to 10, with 0 representing the least amount of exertion and 10 representing the most difficult intensity of exercise.
References
- American Council on Exercise: Heart Rate Zone
- Health Services at Columbia University: Exercising Beyond My Maximum Heart Rate: Is this Safe?
- American Heart Association: Target Heart Rates
- Centers for Disease Control and Prevention: Target Heart Rate and Estimated Maximum Heart Rate
- The Cleveland Clinic: Pulse and Target Heart Rate
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