Want to get the most out of your workout? Get heart smart and stay in the zone.
The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of higher intensity workouts per week. Knowing your target heart rate zone, and staying in it when you exercise, can help maximize the benefit of all that work.
“Your target heart rate zone is the perfect window to make your exercise most effective. Within that range, you’ll improve your endurance and aerobic ability and burn the most fat, while not overexerting yourself,” said Carol Teteak, MS, medical fitness supervisor with Endeavor Health Fitness & Wellness Centers. “It keeps your heart safe while maximizing the benefits of your workout.”
How to calculate your target heart rate
The easiest way to find your target heart rate is to subtract your age from 220. For example, if you are 40, your maximum heart rate would be 180. That’s the number you’ll work from when determining your target heart rate for a workout.
For a moderate level workout, you’ll want to stay within 50 to 70 percent of your maximum range. For a higher intensity level, stay within 70 to 85 percent of the maximum.
If your goal is to burn more fat when you exercise, higher intensity isn’t better. Stay within 65 to 70 percent of your maximum range for best results.
To make sure you are staying within your range, check your pulse every 3-5 minutes during your workout. Smart watches or the monitors on most exercise equipment provide a quick and easy way to check your heart rate.
You can also calculate your heart rate by taking your pulse on the inside of your wrist, thumb side. Place two fingers, not your thumb, lightly on the artery and count the beats for 30 seconds. Multiply that number by two to get your heart rate. You can also do the same by finding your pulse on the left side of your neck.
Why cooling down matters after exercise
And while making sure you stay within your target range during your workout is important, so is your cool down.
“Don’t abruptly end your workout without bringing your heart rate back down. Skipping your cool down could make you feel dizzy or sick,” Teteak said. “You want to cool down for a good five minutes or more to let it come back down slowly.”
If health issues, such as joint pain, limit your workouts or prevent you from reaching your target heart rate, don’t give up. Talk to your doctor about an appropriate way to incorporate exercise into your daily routine. This may mean doing smaller workouts throughout the day.
Instead of trying to focus on duration, focus on frequency and add it up over time. For example, try to do one percent more than the day before.
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