You know that you’re supposed to exercise in a manner that increases your heart rate, but do you know what your target heart rate is? Most people don’t, yet it’s a very simple process to figure out. If you’d like to improve your health by incorporating cardiovascular health into your life, then it’s important to learn about your target heart rate and how to determine what it is.
According to the American Heart Association, you can discover your target heart rate by following a few simple steps:
- Find your resting heart rate. This is performed while you’re sitting still; just locate your pulse and count your heartbeats for a minute. Most people have a resting heart rate of anywhere from 60 to 80 beats per minute.
- Your target heart rate is about 50 to 85 percent more than your resting heart rate. For example, if your resting heart rate is 70 beats per minute, then your target heart rate would be between 105 and 130 beats per minute.
- It’s important that you not exceed your maximum heart rate. Doing so can strain your body and lead to problems. Your average maximum heart rate is 220 minus your age. Therefore, if you’re a 30 year old woman your maximum heart rate would be 190 beats per minute.
- When your heart is beating at its target rate, you know you’re doing it right. Take your pulse regularly when working out to ensure your heart is getting the workout that you want it to receive.
If you’re just getting started on a physical fitness routine, it’s usually best to start out with a goal of 50 percent. That means that our hypothetical 30 year old woman with a pulse of 70 beats per minute will want to keep her heart rate at about 105. After a while she would want to increase her heart rate to about 130 beats per minute. If her pulse goes over 130 she would need to slow down a little to ensure that it doesn’t reach 190 beats per minute.
Of course, these numbers are only guidelines. If you have a heart condition or are unaccustomed to cardiovascular exercise be sure to talk to your chiropractor or primary care physician before starting to exercise. Your needs may be different and it’s always better to be safe when it comes to the care of your heart.
Heart disease is the number one cause of death in the United States, but an effective workout can lower your risks. It’s never too late to incorporate heart healthy habits in your life. Talk to your chiropractic team to find out what steps you can take to keep your heart strong and healthy. You’ll be rewarded with a longer and more rewarding life for your efforts.
Always consult your chiropractor or primary care physician for all your health related advice.
This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.