According to the American Heart Association, cardiovascular disease was the cause of one in every 2.9 deaths in the United States in 2006, and an estimated 1.26 million Americans have a heart attack each year. Promoting cardiovascular fitness through monitored activity is one of the most effective ways to strengthen your heart and reduce your risk of heart-related diseases and illnesses. Close monitoring of your heart rate during exercise is the most accurate way to determine the amount of work that your heart is performing.
Physiology
Your heart is in charge of delivering oxygenated blood to your organs in order to promote normal, healthy organ functioning. The rate at which your heart is able to send oxygenated blood through your body is indicated by your heart rate. A healthy heart pumps blood throughout your body while at rest at a rate of between 60 to 100 beats per minute (bpm), according to the Mayo Clinic website. If your resting heart rate is higher, it indicates that your heart is under undue stress during rest. A healthy heart is also able to support your body during activity by increasing to pump extra blood to your muscles.
Fitness and Heart Rate
Aerobic and anaerobic exercise are defined as activities that increase your normal resting heart rate into an area that indicates work or stress. Activities like jogging, cycling and swimming are examples of aerobic activity that places stress on the heart and increases your cardiovascular health. Though feelings of fatigue or feeling out of breath are indicative of engaging your cardiovascular system, monitoring your heart rate is the clearest indicator of your level of fitness as well as the degree of work that your heart is performing during the activity. For cardiovascular benefit, the American Heart Association recommends sustaining your heart rate in your target heart rate zone for 20 to 30 minutes four to five times per week through exercise. Your target heart rate is based on your age and represents a 50 to 85 percentage of your maximum heart rate. For example, the target heart rate range for a 50-year-old adult is between 85 to 145 bpm.
Methods
The simplest way to calculate your heart rate is by taking your pulse in either your neck or the inside of your wrist. Count the number of pulses in 15 seconds, and multiply the number by four to calculate the number of beats per minute. Another option to monitor your heart rate is with a heart rate monitor. Heart rate monitors are usually worn on your wrists or the inside of your waistband; many exercise machines like treadmills or stationary bicycles feature touch-sensitive monitors on handle bars that monitor your heart rate and also provide indicators of your target heart rate zone.
Expert Insight
Though high intensity exercise is the fastest way to bring your heart rate into the top of its target heart rate zone, experts recommend moderate intensity activity, especially for beginner exercisers. The Mayo Clinic advises that moderate intensity activity provides the same cardiovascular benefits as high intensity exercise without the added risk of overexertion or injury during the activity. The National Women's Health Information Center further notes that in terms of cardiovascular benefits, two hours and 30 minutes of moderate intensity exercise is the equivalent of one hour and 15 minutes of high intensity exercise.
Considerations
Several factors may impact your resting heart rate, including your fitness level, body size, body position, emotional state, and medications. If your resting heart rate is higher or lower than normal suggested levels, it may be an indication of a health problem like tachycardia. Before beginning a fitness routine to build heart health, consult your doctor about existing cardiovascular health problems that impact your target heart range.
Member Comments