Exercise For Heart Health

We've all heard the term “heart rate” thrown around at the gym, but understanding what it means in relation to exercise is crucial not only for your health and well being, but to ensure you get the maximum benefit from your exercise routine.

Heart rate (HR) is the number of heart beats per minute. Your heart rate varies greatly depending on your age, genetics and fitness level. When you exercise, your heart rate increases, which in turn causes you to breathe more heavily. Doing so allows more oxygen to be transported to your cells and tissues.

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There is no question, regular exercise is extremely beneficial to your health. A combination of both aerobic and anaerobic exercise is very important for maintaining heart health. This allows you to improve your cardiovascular health but also increase your muscle strength.

Remember, your heart is a muscle. Just as you would exercise your biceps or triceps, your heart needs exercising too. Safely elevating your heart rate through exercise allows you to burn more calories and thus lose weight.

What's my Target Heart Rate Zone ?

Determining your target heart rate zone will help guide your workout by keeping your intensity level between an upper and lower heart rate limit. The target zone a person aims to reach depends on the exercise and the individual. Almost all cardio gym machines, such as a treadmill or elliptical machine have a built-in heart rate monitor, allowing you to easily and continually monitor your heart rate as you exercise. When exercising outdoors, a wrist watch is an excellent alternative to help monitor your heart rate and keep you on track.

Understanding Heart Rate:

Resting Heart Rate: The number of heart beats in one minute when your body is at complete rest. This rate indicates your general level of health. A healthy, fit heart requires fewer beats per minute to pump the blood.

Maximum Heart Rate: The highest number of times your heart can contract in one minute. This is the rate by which you can determine your training target heart rate.

Predicted Maximum Heart Rate: A mathematical formula used to predict your maximum heart rate.
Women: 226 - your age = Your age adjusted maximum HR
Men: 220 - your age = Your age adjusted maximum HR
For example: A 27- year-old woman would calculate 226 – 27 = 199 (Maximum HR)