Are You Exercising At The Right Pace?
The fitness world is full of tips on how to get the best workout possible. However with so much information, it can leave you wondering, how do I know if I’m getting the right exercise? If you do too much, you’ll get tired too quickly or get hurt. But if you do too little, you won’t get the health rewards you want.
One measurement that can help guide your exercise efforts, regardless of what shape you are in, or what type of exercise you’re doing, is your heart rate.
Why is Heart Rate So Important?
Exercise is a lot more than just an energy booster or stress reliever; it plays a vital role in heart health. Aerobic exercise, or exercise that raises your heart rate, helps by strengthening your heart muscle, lowering your blood pressure and cholesterol and burning calories. It can also improve your resting muscle tone and your mood.
Far too many individuals push too hard while exercising. They think exercise has to hurt and they'll work out at a pace that's impossible to keep up, just because they think that’s how they’ll see results.
Your Target Heart Rate
The ideal aerobic exercise is one that raises your heart rate to a level where you get the most out of exercise, while not overdoing it and staying safe. This sweet spot is your target heart rate.
By reaching and maintaining your target heart rate while exercising, you’ll gain several benefits, including:
Finding Your Target Heart Rate
Determining your maximum and target heart rates may by easier than you expected.
To find your maximum heart rate: Just subtract your age from 220. For example, if you are 35, your maximum heart rate is 185 beats per minute.
To find your target heart rate: Typically your target heart rate will be a range. It’s 50% to 85% of your maximum heart rate. You can also use our target heart rate calculator.
Keep in mind, though, that certain medical conditions may alter your target heart rate. Make sure to talk with your doctor before starting a new exercise regimen.
Feel the Pulse
To measure your heart rate, follow these simple steps:
Take your wrist and hold 1 hand in front of you palm upward
Gently place the index and middle fingers of the other hand near the thumb-side of the wrist to feel the pulse
You should not need to press hard to feel the pulse
Count the beats for 10 seconds, then multiply this number by 6 to give you the beats per minute
The Right Pace at the Right Place
Because not everyone has the same fitness level or exercise goals, we believe in providing resources and care that are personalized to suit each individual.