Monitoring your heart rate during exercise is a good way to watch your progression and to be sure you are getting an effective workout. Keeping your heart rate elevated for a significant amount of time can improve your cardiorespiratory fitness and can positively influence your health. Regular aerobic exercise, the kind that keeps your heart rate elevated and gets your muscles moving, can reduce your risk of heart disease, diabetes, high cholesterol, high blood pressure and can help control your weight. Knowing how hard to exercise and monitoring your intensity is the first step to a successful aerobic program.
Intensity
The intensity of your exercise program should vary based on your physical fitness and ability. If you are just starting out on an exercise program, your heart rate can stay around 50 to 60 percent of your maximum. An intermediate exerciser should keep his heart rate between 65 to 75 percent of maximum. The fitter you are the harder you must train in order to stimulate and challenge your cardiovascular system. For a fit individual who is an experienced exerciser, a target heart rate of 80 percent of maximum should suffice. If you are confused as to what your heart rate should be, talk to your doctor. He can give you an exact intensity that is safest for you to train at.
Calculating Your Target Heart Rate
The easiest way to calculate your target heart rate is using the Karvonen method, also known as heart rate reserve. First you must determine your maximum heart rate by subtracting your age from 220. Next, you must figure your resting heart rate by counting your pulse for 60 seconds. Your target heart rate range = ([Heart rate max - Heart rate at rest]) x percent intensity) + Heart rate at rest. For example, a 20-year-old whose resting heart rate is 60 wants to exercise at 70 percent of her maximum. 220-20 = 200 is her max heart rate, so target heart rate = ([200 bpm - 60bpm) x .7 percent intensity) + 60 bpm = 158 bpm.
Tracking Your Heart Rate
There are two standard methods for tracking your heart rate during exercise. You can either wear a heart rate monitor or you can do it manually. Most heart rate monitors come with a wireless strap that you wear around your chest which transmits to a watch in which you can monitor your heart rate on. If this is not for you, you can stop intermittently during your exercise program and count the number of beats on your wrist at your carotid artery for six seconds. Multiply that number by 10 and you will have your heart rate.
Considerations
Your heart rate can be affected by medications or your level of conditioning. If you are out of shape and can't keep your heart rate in your target heart rate, keep trying. The fitter you become, the lower your heart rate will be at the same level of work. If you feel like your heart is racing and you have symptoms such as dizziness, light-headedness or pain in your chest, jaw or shoulder, stop exercising and consult your doctor. These can be signs that something is wrong. Certain medications, such as blood pressure pills can depress your heart rate. If you are taking any kind of medication that affects your heart rate, using a target heart rate may not be for you. Instead, consult your doctor for advice on how hard you should work.
References
- "ACSM's Guidelines for Exercise Testing and Prescription",Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.), 2006.
- American Council on Exercise; Heart Rate Zone Calculator; 2011
- Cleveland Clinic.org; Heart Palpitations; 2010
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