Your exercising heart rate supplies vital information pertaining to the way your body responds to the stress of your workout. According to the American Heart Association, you should exercise at a level of intensity that makes your heart work at 50 to 85 percent of its maximum rate. Your maximum heart rate depends on your age. A heart rate above the target zone indicates that your level of exercise is too strenuous.
Cardio Exercise
Aerobics exercise, also called cardio exercise, is the continual and repetitive movement of your large muscles that rely on oxygen for energy production. While anaerobic exercise simply uses carbohydrates for fuel, aerobic exercise uses the oxygen to burn stored fat cells. In addition to helping you manage your weight, aerobic exercise can help reduce the likelihood of cardiovascular disease and diabetes, as well as help provide relief of anxiety and depression. Exercising at a moderate intensity for at least 30 minutes most days of the week will help you reap these aerobic benefits.
Heart Rate
Your heart rate can help you determine what constitutes a moderate intensity. Subtracting your age from 220 gives you your average maximum heart rate. Multiplying this number by 50 and 85 percent provides the target zone. The average maximum heart rate for a 20-year-old is 200, and the target zone is between 100 and 170 beats a minute. The average maximum heart rate for a 55-year-old is 165, and the target zone is between 83 and 140 beats a minute. You can test your heart rate by measuring your pulse in the arteries near your wrist, neck or groin.
Effort
Your heart rate reflects the intensity of your workout. Exercising at a rate below your target zone won't provide the optimal aerobic benefits, while working above your target zone indicates the effort is too strenuous for your cardiovascular system. In addition to an excessively fast heart rate, you may notice shortness of breath and the inability to carry on a conversation while you exercise.
Resolution
Slow down a fast heart rate during exercise by reducing the difficulty of your activity. Like your skeletal muscles, your heart needs time to adjust to a new workout regimen. Starting out gradually and working within the target zone will strengthen your heart and cardiovascular system, allowing you to increase the intensity of your workout as your body adjusts to regular aerobic exercise.
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