Engaging in moderate exercise for at least 30 minutes three to five times a week can improve your heart health, increase lung capacity and boost weight loss. A daily exercise regimen can be broken into two 15-minute segments and still provide the same health benefits. However, while light exercise is better than no activity at all, increasing your heart rate to its target zone will produce the best results.
Maximum Heart Rate
The maximum heart rate, maximal heart rate or HRmax is the greatest number of times the heart can beat per minute during exercise. Your maximum heart rate varies depending on your age. The average maximum heart rate for young adults is about 50 beats per minute greater than the maximum heart rate for seniors. To calculate your maximum heart rate, subtract your age from 220. For example, if you are 45, your HRmax is 175 bpm.
Target Heart Rate
Your target heart rate is equivalent to 50 to 85 percent of your maximum heart rate. Short-term exercise is most effective if it increases the heart rate to its target range. Exercising at your target heart rate benefits both your cardiovascular and respiratory health and has the potential to boost weight loss. To calculate your target heart rate, multiply your maximum heart rate by .6 and .85. Using the example above, the target heart rate for a 45-year-old would be 88 to 149 bpm.
Benefits
Increasing your heart rate to the target range while engaging in moderate to intense short-term exercise for at least 12 minutes boosts your body's ability to burn fat, reduces the risk of stroke and coronary artery disease and prevents high blood pressure. Exercising at the maximum heart rate, on the other hand, provides little benefit and can even cause health complications.
Dangers
If you have a pre-existing heart condition like heart disease or are at risk of developing heart disease, heart attack or stroke, speak to your doctor before doing any form of exercise. Depending on your condition, your doctor may advise you to avoid intense exercise or require you to exercise under medical supervision. Pay attention to your body before and after engaging in short-term exercise. Contact emergency services immediately if you feel chest pain or tightness in the chest, have an irregular heart beat, experience shortness of breath or are dizzy.
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