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Put Your Heart into Your Exercise Workout
By Diana Rini, ACE Certified Personal Trainer
The heart is the most important muscle in the body. Like all muscles, it must be
exercised regularly to remain strong and efficient. Regular aerobic exercise like
walking, jogging, or cycling can improve your heart health, lower your risk for many
diseases, and lengthen your life span. However, your sweat and tears may not be the
best indicator of exercise intensity. So, how can you tell if you're exercising your heart
safely and effectively?
Fortunately, your heart (or heart rate, to be exact) holds the key for determining the
safety and effectiveness of your fitness program. Direct measurement of your heart
rate during exercise can be one of the most accurate ways to gauge your exercise
performance.
Heart rate, which is reflected in a single number, beats per minute, provides a constant
report on your body. When you exercise, your heart beats faster to meet the
increased demand for blood and oxygen to the muscles. How hard or how easy you
are exercising determines how fast your heart is beating. Too low and your body reaps
little or no benefits. Too high and your body can’t keep up with the demand for oxygen
and you’ll become exhausted - or worse, injured. Therefore, monitoring your heart rate
(HR) can put your heartbeat to good use.
For most exercisers, a range of intensity exists to work the heart and lungs most
efficiently. This intensity is used to provide a safe and effective way for promoting
cardiovascular benefits. First, you should know a few terms:
Maximal Heart Rate (MHR). This number is related to your age. As our bodies age,
our hearts beat a little slower. Assume that your MHR was 220 when you were born
and reduces by one for every year of your life.
Target Heart-Rate Zone. This is the number of beats per minute (bpm) which your
heart should beat during aerobic exercise. For most healthy individuals, the target
heart-rate zone is between 65 to 85 percent of the maximal heart rate. Individuals
taking medications that could alter their heart rate should consult their physician for
recommended exercise intensity.
To estimate your maximal heart rate, subtract your age from 220. For example, if you
are 40, then your MHR is 180 beats per minute (bpm). Sixty-five percent of 180 (.65 x
180) is 117 and 85 percent of 180 (.85 x 185) is 153. When you do aerobic exercise,
aim to keep your heart rate above 117 but below 153. Beginning exercisers should
aim for the low end of the target hear-rate zone. If you are more fit, aim for the higher
end.
To determine whether you are in your target heart rate zone, you can monitor your
heart rate manually or electronically with a heart rate monitor.
To manually count your heart rate you will need to learn how to isolate your pulse. A
convenient site is the radial pulse at the base of the thumb of the hand. Use the first
two fingers of one hand and locate the artery to determine the pulse rate (don’t use
your thumb as it has a pulse of it’s own). Count the number of beats in a 10-second
period. Multiply this number by six to obtain your beats per minute (bpm). For
example, if a 10-second pulse count is 20, then the heart rate would be 120 bpm.
Monitoring your heart rate electronically is probably one of the best ways to monitor
your heart rate. A heart-rate monitor can take the guesswork out of measuring your
heart rate and ensure that you get the most out of your workout.
You should aim to monitor your heart rate about 10 minutes into your aerobic activity
and about every 10 to 15 minutes thereafter.
Remember, your estimated target heart-rate zone is just that – an estimate. If you feel
like you are exercising too hard, you probably are. The best advice is to reduce your
intensity and find a heart-rate range that works for you.
Matter of
Fitness
