Why Does Heart Rate Decrease After Exercise?

Why Does Heart Rate Decrease After Exercise
The rise in heart rate during exercise is considered to be due to the combination of parasympathetic withdrawal and sympathetic activation. The fall in heart rate immediately after exercise is considered to be a function of the reactivation of the parasympathetic nervous system.

Is it good if your heart rate drops quickly after exercise?

What is a good heart rate recovery? – You might be wondering how quickly your heart rate should recover after you exercise. Overall, you want your heart rate to drop back to normal pretty quickly after you work out. The quicker it drops, the better. If your heart takes a while to return to its normal pace, that could be a sign of problems.

18 beats or higher.

But there isn’t one magic number for everyone. What counts as a good heart rate recovery depends on many factors, including:

Whether you have cardiovascular disease. Your age. The exercise method you use and what you do during your “rest” period. How long you rest before checking your heart rate.

Researchers have explored this topic since the 1990s. They’ve found different ways to measure your heart rate recovery during an exercise stress test. For example:

If you have heart disease, your provider will likely ask you to keep moving after the main exercise. This is called an active rest, and it means you keep walking or cycling but at a much slower pace. If you don’t have heart disease, your provider may ask you to lay down flat for a passive rest,

Overall, it’s important to know that healthcare providers use many different ways to find your recovery heart rate. So, if you calculate your number on your own, it’s a good idea to share the number with your provider. They’ll help you understand what it means and provide tips for getting the most accurate measurement.

What happens to your heart rate with exercise?

During exercise, your heart typically beats faster so that more blood gets out to your body. Your heart can also increase its stroke volume by pumping more forcefully or increasing the amount of blood that fills the left ventricle before it pumps.

Why does your heart rate change before and after performing the activity?

Sign up for Scientific American ’s free newsletters. ” data-newsletterpromo_article-image=”https://static.scientificamerican.com/sciam/cache/file/4641809D-B8F1-41A3-9E5A87C21ADB2FD8_source.png” data-newsletterpromo_article-button-text=”Sign Up” data-newsletterpromo_article-button-link=”https://www.scientificamerican.com/page/newsletter-sign-up/?origincode=2018_sciam_ArticlePromo_NewsletterSignUp” name=”articleBody” itemprop=”articleBody”> Key concepts Cardiovascular system Exercise Energy and metabolism From National Science Education Standards : Personal health Introduction When you exercise, do you notice that you get out of breath? What about feeling your heart rate—your pulse—increasing? These two changes are not coincidental—they are both important, and natural, reactions of your cardiovascular system to exercise. From your brain down to your fingers and toes, your body needs plenty of oxygen to keep going. That oxygen is carried through your body in the bloodstream. Blood is pumped through the heart and picks up oxygen as it passes by the lungs. Let’s track your heart kicking it into high gear during exercise. But don’t get moving just yet; first we need to count your resting heart rate. Background When you are exercising, your muscles need extra oxygen—some three times as much as resting muscles. This need means that your heart starts pumping faster, which makes for a quicker pulse. Meanwhile, your lungs are also taking in more air, hence the harder breathing. So, getting out of breath while exercising is just a sign that your muscles are working. The more you exercise, the more efficient your body will be at getting oxygen to your muscles, so you can exercise more without getting out of breath. Of course, pushing exercise too hard can be dangerous and, if you feel faint, you should stop the activity. Materials • Stopwatch or timer with a second hand • A person who has been relaxing for at least 15 minutes • Room to do jumping jacks • Pencil and paper Preparation • Start this activity well rested (sitting down to read for 15 minutes or so should do the trick). • Have a stopwatch handy. • Note: Be sure to drink plenty of water when you exercise. All of that work makes your body lose water through sweat—as well as moisture that is exhaled when you’re breathing quickly. Procedure • While you are still sitting, put two fingers (not your thumb, which has its own strong pulse) on the underside of your wrist. Can you find your pulse? • Count the number of heartbeats you feel for 30 seconds. Write that number down and multiply it by two. That’s your resting heart rate: the number of times your heart beats every minute when you are not moving much. • Notice your breathing. How many breaths are you taking every minute? • Now, get ready to get moving! Make sure you have room enough for jumping jacks, and keep that stopwatch handy. • Do 20 jumping jacks (or as many as it takes to get out of breath). • Without resting, count the number of heartbeats you feel in 30 seconds. Write that number down and multiply it by two. • How much did your heart rate increase after the jumping jacks? • How many breaths did you take in a minute after the jumping jacks? • How did your breathing change? • Try other activities and see how they affect your heart rate and breathing. What does that mean about how much oxygen each one requires—and how much your muscles are moving? • After you exercise, try seeing how long it takes for your heart rate to return to its resting rate. Read on for observations, results and more resources. Observations and results What were your resting and exercising heart rates? How long did it take your heart rate to go back down to normal? Was it before or after you had caught your breath? As you exercise more, your body gets more efficient and does not require as much heavy breathing or quick heart pumping. People who exercise regularly can do so longer without getting out of breath as quickly. They also tend to have heart rates that return to their resting levels more quickly after physical activity. But of course, oxygen is not the only substance the body needs. We also need food for fuel. When we eat food, some of it is broken down by the body and transformed into the energy that gets us moving (these energy units are known as “calories”). More food does not always mean more energy. It depends on the type of food you are eating and how your body breaks the food down. For instance, the body can break down sugar and other processed carbohydrates, such as white bread, quickly. But sustained energy is better gained from foods that are harder to break down, such as lean protein and whole grains. While breathing at different rates helps control the amount of air the body uses, the amount of energy from food the body uses is controlled much differently. If the body gets way more energy (or calories) than it can burn off, it will often store it away as fat. What are some ways you and your friends and family can get more physical activity every day? Share your jumping heart rate observations and results! Leave a comment below or share your photos and feedback on Scientific American ‘s Facebook page, More to explore “If a Person’s Lung Size Cannot Increase, How Does Exercise Serve to Improve Lung Function?” from Scientific American “Does Exercise Really Make You Healthier?” from Scientific American “Your Heart & Circulatory System” overview from KidsHealth “Target Heart Rate for Children” table from Horizon and Blue Cross Blue Shield Wallie Exercises by Steve Ettinger, ages 4–8 The Amazing Circulatory System: How Does My Heart Work? by John Burstein, ages 9–12 Up next Clean Dirty Water with the Sun What you’ll need • Mixing bowl • Dirt • Plastic wrap • Clear drinking glass (slightly shorter than the rim of the mixing bowl) • Small round marble • Sunny ledge or warm surface • Warm water

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How long does it take for exercise to lower heart rate?

Using Resting Heart Rate and Heart Rate Recovery to Monitor Our Health – Why Does Heart Rate Decrease After Exercise We have been talking a lot about how monitoring different health metrics can help determine overall fitness, but also predict illness. In our last blog post, John explained how to monitor your own heart rate and respiratory rate and determine possible red flags in your basic exercise response! If you didn’t have a chance to check it out, do so here,

  • In this post, we are going to address two more variables that are important to understand in relation to your health and wellness, Resting Heart Rate (RHR) and Heart Rate Recovery (HRR).
  • These two emphasize our bodies’ long-term responses to exercise & stress, and in science, have been shown to be predictors of illness & possible heart complications throughout the lifespan.

Resting Heart Rate When we are relaxed, with minimal stress, our heart remains in a “resting” state, although it is still pumping and fueling our bodies appropriately. The rate at which our heart beats in a state of relative normalcy is termed our Resting Heart Rate (RHR).

  1. Our resting heart rate is measured just as the name implies- at rest.
  2. Science says that the most reliable and true measure of our resting heart rate is to be taken while sleeping (I thank my Garmin for doing this) or first thing in the morning when rising from sleep (definitely before your caffeine fix).

This is because our heart is in its truest rested form. A resting heart rate is termed “normal” when ranging from 60-100 beats per minute. An athlete or more active individual may have a resting heart rate as low as 40 BPM! So, what does a lower resting heart rate typically mean? It usually signifies that our heart is strong and efficient.

It indicates that our heart muscle is working systematically and that it does not have to over-work as hard to maintain a steady beat when not under stress (sidebar here- sometimes, an extra-low resting heart rate should be examined by a cardiologist just to rule out any adverse causes). Exercise can help improve resting heart rate if done appropriately.

However, some things to note: overtraining, illness, lack of sleep and significant stress can negatively impact RHR. So, what are some possible red flags when observing and monitoring our resting heart rate?

An elevated resting heart rate, > 90-100 BPM has been shown to be a predictor of abnormal cardiovascular function and risk for heart attack. Also abnormal, are randomized spikes in resting heart rate without any extenuating circumstances (increased stressors, exercise, illness, etc). If you are overtraining, you may note increased fatigue, decreased sleep quality, and guess what, an increase in your overnight resting heart rate! (SLOW IT DOWN, folks!) A study performed by J Karjalainen, showed that while febrile, a group of 27 individuals experienced an increase in their RHR by 8.5 BPM for every 1 degree Celsius in temperature increase. So, if you notice a change in your RHR, maybe you have some type of ailment occurring!

If you are monitoring your RHR and notice a randomized increase, maybe it should be an indicator to check your temperature or visit your physician. It could be due to an acute infectious process, Just one thought on how RHR can help monitor your health! Heart Rate Recovery (HRR) We all know that exercise will elevate our heart rate, responding to the needs of our bodies.

  • Typically, a more conditioned individual may see a lesser heart rate increase than someone who is deconditioned.
  • However, do you ever think about how fast your heart rate recovers from activity? Heart rate recovery has been found to be a powerful tool in predicting cardiovascular insufficiencies that can ultimately lead to heart disease and mortality.

So, what is it exactly? It is a measure of how quickly your heart rate decreases after you stop exercising. It is typically measured one, two, and three minutes after exercise. So, what is considered normal and abnormal? The maximum reduction in heart rate should occur within the first several minutes of exercise cessation.

  1. Research states that in healthy individuals, heart rate should decrease between 15-20 beats per minute within the first minute post-exercise.
  2. In elite athletes, HRR during the first minute may decrease as much as 23 beats per minute.
  3. If your heart rate recovery is under 12 beats per minute post activity, it is recommended that you seek a cardiovascular examination as this is an indicator of cardiovascular disease and the chance of fatal complications.

Your heart rate should continue to incrementally decrease minute by minute post-activity! Heart Rate Recovery has been found to be a reliable tool in predicting cardiovascular health when related to sex, age, obesity, and in individuals with high blood pressure and diabetes.

As a rule of thumb, the faster your heart rate decreases post-exercise, the better your cardiovascular fitness. HRR can improve with exercise as our heart becomes stronger and more efficient and our regulatory systems learn new patterns; however, over-training may impede these processes and prevent improvements (this is definitely something to note!).

Also, as with many other heart rate variables, things such as medications (e.g. Beta-Blockers), nicotine, stress, and illness can alter HRR values. Paying close attention to things like RHR and HRR are good prevention tools to not only monitor your overall fitness but the risk for future illness and cardiovascular disease.

With modern technology such as wearable devices (Garmin, Apple, Suunto, Polar, FitBit, etc.) at our disposal, why are we not actively tracking these things? Also, it’s not all that hard using a stopwatch and taking our pulse either ?! Let us stay ahead of the curve, stay healthy, and monitor our risk factors.

As always, if you have any further questions regarding this topic, go ahead and shoot us a message! How To Use Your Resting Heart Rate To Track Your Health – YouTube Feldman Physical Therapy and Performance 3.73K subscribers How To Use Your Resting Heart Rate To Track Your Health Watch later Share Copy link Info Shopping Tap to unmute If playback doesn’t begin shortly, try restarting your device.

What is the fastest survivable heart rate?

Discussion – The unique presentation of this tachyarrhythmia in our patient was a diagnostic challenge for the expert panel of our cardiologists and electrophysiologists. In the absence of availability of an electrophysiological study and a 12-lead capture of this arrhythmic event, we believe that the most likely mechanism of this arrhythmia could be atrial fibrillation with 1:1 conduction in the probable setting of co-existent multiple bypass tracts considering presence of possible fibrillatory waves, the irregular nature of the rhythm during its slow phase and the patient’s past history of paroxysmal atrial fibrillation.

Without a 12 lead capture and an EP study, one could argue a possible differential diagnosis of a teleartifact (most likely a paper-speed artifact) however it is excluded because the paper speed was set at the regular standard (25 mm/s) and the telealarm morphology on the monitor was consistent with the one on the recorded telestrip excluding the possibility of a recording speed error.

The true nature of this tachyarrhythmia is also suggested by the obvious co-existing clinical facts not otherwise explained by an artifact and these include the patient’s symptomatology (chest pain followed by a transient syncopy during the event), non-artifactual nature of the QRS morphology, elevation of the downward trending troponin value (most likely induced by a demand-supply mismatch from this extreme tachyarrhythmia in the setting of an underlying occlusive CAD), and confirmed functional appropriateness of the telemetry monitor.

  • The wide QRS morphology during the slow phase of the tachyarrhythmia could be possibly related to a deceleration-related aberrancy,
  • With normal cardiac physiology, it is known that following the action potential (AP), the absolute refractory period (ARP) prevents another AP until the channels are reset at the AV Junction.
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The ARP of the AV Node lasts about 0.2 seconds limiting the heart rate to 300/min in theory. Following the ARP is the relative refractory period (RRP), and the stimulus needs to be greater than before, as the original electrical potential across the membrane hasn’t been fully restored.

So, 300 beats per minute is not sustainable for long, as the stimulus needs to be progressively greater each time to generate the next AP. Another possible factor is the cardiac myocyte action potential duration which is normally about 200 msec which again theoretically would limit the heart rate to about 300 beats per minute.

What should your heart rate be when you exercise (if you are a heart patient)

Heart rate conduction above 300 beats per minute would thus involve the presence of at least a bypass tract, shorter cardiac myocyte AP duration and also probable selective cardiac myocyte activation. A literature search has revealed several reports of extreme tachycardia.

In 1943, Joseph Edeikein reported two cases; first case was of a 47 year-old female with myocardial ischemia who experienced two separate non-fatal paroxysms of supraventricular arrhythmia; one with a ventricular rate of 310 beats per minute lasting for 12 hours and second with a ventricular rate of 303 beats per minute lasting for 34.5 hours.

The second case he reported was an infant aged 22 days that died after two days of sustained tachycardia with conducted ventricular rates reported above 300 beats per minute, Smelin et al reported a case of spontaneous atrial flutter in an adult with 1:1 conduction at rate of 300 beats per minute,

In 1949, Silverman et al reported a fatal case of supraventricular tachycardia in an infant with a rate of 365 beats per minute, Lisowski et al studied atrial flutter in perinatal age group and the effect of maternally administered antiarrhythmic agents and they had reported a fetus with fatal rapid 1:1 atrioventricular conduction at 480 beats per minute which was probably the fastest human heart rate reported to date in the standard medical literature,

A non-medical literature search has also revealed a case report of a Danish audiologist, Ole Bentzen, who died laughing while watching the movie “A Fish Called Wanda” in 1989. His heart rate was reported between 250 and 500 beats per minute, before he succumbed to cardiac arrest,

Is 53 a good resting heart rate?

What Do My Heart Rate Numbers Mean? – Your resting heart rate is the number of times your heart beats each minute when you’re not active. The normal range is between 50 and 100 beats per minute. If your resting heart rate is above 100, it’s called tachycardia; below 60, and it’s called bradycardia.

  • Increasingly, experts pin an ideal resting heart rate at between 50 to 70 beats per minute.
  • If you want to find out your resting heart rate, pick a time when you’re not active, find your pulse, count how many times it beats in 30 seconds, and then double that number.
  • You may want to check it several times throughout the day, or over a week, to average out the number and to look for any irregularities.

Resting heart rates can change from person to person and throughout the day, influenced by everything from your mood to your environment. It rises when you’re excited or anxious, and sometimes in response to smoking cigarettes or drinking coffee. More athletic people tend to have lower heart rates.

Does resting heart rate get lower with fitness?

A Word From Verywell – Your resting heart rate can be a useful number to know and monitor when you start a fitness program. Track it over time and let it guide you as to whether you need more recovery time after a hard workout. While you likely don’t need to worry if there are some daily fluctuations, long-term trends can indicate how well you are progressing on your fitness goals.

Why did the pulse rate decrease 5 minutes after exercise?

Why did the pulse rate decrease 5 minutes after exercise? The tissue demand for oxygen has decreased.

How long should it take for pulse to drop after exercise?

Sign up for Scientific American ’s free newsletters. ” data-newsletterpromo_article-image=”https://static.scientificamerican.com/sciam/cache/file/4641809D-B8F1-41A3-9E5A87C21ADB2FD8_source.png” data-newsletterpromo_article-button-text=”Sign Up” data-newsletterpromo_article-button-link=”https://www.scientificamerican.com/page/newsletter-sign-up/?origincode=2018_sciam_ArticlePromo_NewsletterSignUp” name=”articleBody” itemprop=”articleBody”> Key concepts Heart rate Exercising The heart Cardiovascular system Health Introduction As Valentine’s Day approaches, we’re increasingly confronted with “artistic” images of the heart. Real hearts hardly resemble to two-lobed shapes adorning cards and candy boxes this time of year. And the actual shape of the human heart is important for its function of supplying blood to the entire body. You have likely noticed that your heart beats more quickly when you exercise. But have you ever taken the time to observe how long it takes to return to its normal rate after you’re done exercising? In this science activity you’ll get to do some exercises to explore your own heart-rate recovery time. Background Your heart is continuously beating to keep blood circulating throughout your body. Its rate changes depending on your activity level; it is lower while you are asleep and at rest and higher while you exercise—to supply your muscles with enough freshly oxygenated blood to keep the functioning at a high level. Because your heart is also a muscle, exercise, in turn, helps keep it healthy. The American Heart Association recommends that a person does exercise that is vigorous enough to raise their heart rate to their target heart-rate zone—50 percent to 85 percent of their maximum heart rate, which is 220 beats per minute (bpm) minus their age for adults—for at least 30 minutes on most days, or about 150 minutes a week in total. So for a 20-year-old, the maximum heart rate would be 200 bpm, with a target heart-rate zone of 100 to 170 bpm. (For those 19 or younger, target zones can vary more than they do for adults.) After exercising, a person’s heart needs time to recover, or to return to its normal, resting heart rate. How long it takes for the heart to resume its resting rate is referred to as heart-rate recovery time. In general, people who exercise regularly, and therefore are more likely to have healthier hearts, have faster heart-rate recovery times than people who do not regularly exercise. So after a 100-meter dash an Olympic sprinter would return to a resting heart rate faster than someone who rarely ever runs. Materials • Pen or pencil • Scrap piece of paper • Clock or stopwatch that shows seconds (You can also use the stopwatch app on a smartphone.) • Simple and fun exercise equipment, such as a jump rope, hula-hoop, stepping stool, etcetera (Alternatively, you can do exercise that does not require equipment, such as jogging or jumping jacks. Remember to always stop exercising if you feel faint or lightheaded.) • Chair • Calculator (You can also use a smartphone app for this.) • Adult volunteer who can safely exercise (This is optional, but will allow you to calculate more precise target heart-rate zones.) Preparation • Practice finding your (or your volunteer’s) pulse. You can do this by using the first two fingers on one hand to feel the radial pulse on the opposite hand’s wrist. The radial pulse is found on the “thumb side” of the wrist, just below the hand. You will need to be able to find the pulse quickly, so practice finding it until it is easy to do. • You can alternatively use a carotid pulse, but make sure you know how to take it safely by pressing on the neck only very lightly. • Prepare a scrap piece of paper so that you can quickly record your testing results when doing the activity. You will be measuring the resting heart rate, the heart rate immediately after doing a short exercise, and then every minute for the next five minutes. After that you will measure heart rate every two minutes. You will continue to measure it until it returns to its resting rate. Procedure • Measure your or your volunteer’s resting heart rate. To do this, take the pulse (after several minutes of resting) and multiply the number of beats you count in 10 seconds by six. This will give you the resting heart rate in beats per minute (bpm). What is the resting heart rate? Write it down on your prepared scrap piece of paper. • Choose a vigorous activity. This could be jumping rope, stepping on and off a low stool, hula-hooping, jogging, etcetera. Then, engage—or have your volunteer engage—in that activity for about two minutes. • Immediately after the end of the exercise period sit or have your volunteer sit on the chair and quickly measure and record the heart rate (again, counting the number of beats in 10 seconds and multiplying that by six). What is the heart rate after exercising? Write this number down. • Now, record what time it is (including seconds) or start a stopwatch. • While you or your volunteer continue to sit and rest, measure and write down the heart rate every minute for the next five minutes. How does the heart rate change as you continue to rest after exercising stopped? • If the heart has not reached the resting rate, continue to rest, but only measure and record the heart rate every two minutes. Continue measuring it until it returns to the resting rate. How does the heart rate continue to change over time? • What was the heart-rate recovery time, or the amount of time it took the heart to return to its resting rate after exercising? How did heart rate change over time after exercising stopped? • Extra: Graph your results. How did heart rate change over the course of this activity? • Extra: Do this activity again, but this time, include volunteers of different ages. (Be sure that the volunteers you recruit can safely exercise.) Does heart-rate recovery time change with age? • Extra: Try repeating this activity but compare a group of athletes or regular exercisers with a group of nonathletes or people who have a more sedentary lifestyle. How does the heart-rate recovery time of people who are physically fit compare with people who do not exercise regularly? • Extra: Design an activity to compare the heart-rate recovery time of people who smoke with people who don’t. Do smokers have increased heart-rate recovery times compared with nonsmokers? Observations and results Did the heart rate quickly drop after exercise ceased and then start to level out as it approached its resting rate? Did it reach the resting rate after one to seven or more minutes when exercising stopped? Immediately after exercising, the heart’s rate was likely in the upper end of its target heart-rate zone. As soon as resting started, its rate should have quickly decreased. Specifically, one minute after rest started the heart rate likely rapidly dropped. After that, it likely continued to drop, but much more slowly as it approached its resting rate over the following minutes. It may have taken about one to seven or more minutes (after exercise stopped) for the heart to resume its resting rate. Generally, the faster a person’s heart rate recovers, or reaches its resting rate, the better shape he or she is in. More to explore Improve Heart Health by Knowing Your Recovery Heart Rate, from Hannah Kitzmiller, Enhanced Medical Care American Heart Association Recommendations for Physical Activity in Adults, from the American Heart Association Heart-Rate Recovery Immediately after Exercise as a Predictor of Mortality, from Christopher R. Cole et al., The New England Journal of Medicine Fun, Science Activities for You and Your Family, from Science Buddies Heart-Rate Recovery Times, from Science Buddies

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What is a good heart rate recovery after 1 minute?

What is a Good Heart Rate Recovery Time? – A study published in the New England Journal of Medicine of nearly 2500 adults over a 6-year time frame observed that “the median value for heart rate recovery was 17 beats per minute, with a range from the 25th to the 75th percentile of 12 to 23 beats per minute.” However, the average age of the participants was also 57 years old, and HRR has been found to decrease around age 60,

  1. Another study from 2015 tested 274 elite male athletes.
  2. Those over the age of 18 had an average 1-minute HRR of 29.5, compared to 22.4 for subjects under 18.
  3. One thing to note is that not only does heart rate recovery vary from person to person, it can also fluctuate for you from day to day.
  4. A 2016 case study entitled The Science and Application of Heart Rate Recovery examined the HRR of runners post-workout in relation to their daily WHOOP recovery (how ready your body is to perform).

Across the board, the athletes had faster heart rate recovery times on days when their WHOOP recoveries were higher.

What is a good heart rate after 1 minute of exercise?

How to tell if you’re in the zone – So how do you know if you’re in your target heart rate zone? You can use an activity tracker to check your heart rate regularly while you exercise. Or use these steps to check your heart rate during exercise:

  • Stop briefly.
  • Take your pulse for 15 seconds. To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.
  • Multiply this number by 4 to calculate your beats per minute.

Here’s an example: You stop exercising and take your pulse for 15 seconds, getting 37 beats. Multiply 37 by 4, to get 148. If you’re 45 years old, this puts you in the target heart rate zone for vigorous exercise, since the target zone for that age is between 146.5 and 160.75 beats per minute using the HRR method.

What should my heart rate be after exercise?

What Should My Heart Rate be During Exercise? Are you not pushing yourself enough, or pushing yourself too hard when you exercise? If you are looking to get more involved in a cardio exercise routine, knowing your maximum heart rate is a key tool in deciding how vigorous your exercises should be.

  1. It will also help you to track how effective your workouts are! Moderate exercises are a great way to improve your fitness level and heart health, especially if you have underlying conditions that make fitness a challenging task for you.
  2. If you are engaging in moderate cardio, your breathing should be faster paced than normal, but not uncomfortable.

You should not be sweating intensely during exercises like these. For example, this type of exercise can be compared to a briskly paced walk. Other examples of moderate paced exercises include: water aerobics, slow biking, and leisurely swimming. A vigorous exercise is a lot more intense than a moderate one.

  1. You will notice that during these exercises, you are more out of breath, talking in full sentences will be more difficult, and you will most likely be sweating more.
  2. Vigorous exercises can be as simple as speeding up a normal paced walk into a brisk walk, faster paced jogging, or even hopping on a low impact elliptical machine.

Let’s look at what your target heart rate should be for both of these categories: Maximum Heart rate = 220 – ( your age ) For example, if you are 50 years old, your maximum heart rate would be 220 – 50 = 170. Now that you know your maximum heart rate, you can calculate what your target heart rate will be for the exercise you are planning to do.

  1. According to the American Heart Association your target heart rate during exercise should be in the range of 50 – 85% of your maximum heart rate.
  2. For example, if your maximum heart rate is 170, your target heart rate should range from 85 beats per minute to 145 beats per minute during periods of exercise.

If you are just starting out on your fitness journey, consider beginning with moderate exercises and aiming to keep your target heart rate on the lower end of the range. With time your heart will strengthen and be able to reach higher levels as you work out! Please keep in mind that all exercise should be discussed with and approved by your doctor.