You may not consider how fast your heart is beating until you are exercising. During exercise, heart rate numbers and ranges, and taking your pulse play a large part in your workout program. When you exercise higher than your target heart rate range, your exercise may be limited due to fatigue setting in faster than if you exercised at a slower pace. According to the American Council on Exercise, optimal fat-burning and cardiovascular exercises are those that you can continue for 20 to 60 minutes without stopping. To do this, your heart rate needs to remain at a moderate level.
Step 1
Decrease your pace or effort level. Slow down your walking, cycling or other activity to a pace that allows you to carry on a conversation.
Step 2
Perform exercises that allow one foot to remain in contact with the ground. Walk instead of run. Do half of a jumping jack instead of a full jumping jack.
Step 3
Reduce the movement of your arms during an exercise. Hold your arms still at your sides when dancing, stair climbing or walking, for example, to reduce the load on your heart.
Step 4
Perform upper-body-only exercises to keep your heart rate lower. For example, use an arm cycle instead of a bicycle for your aerobic activity.
Step 5
Make a conscious effort to breathe consistently and deeply during your exercise. Do not hold your breath, as this will increase your heart rate.
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