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Faizan
Heart rate during exercise is an indicator of how hard the body is working. To improve aerobic fitness you want to be working in the moderate intensity range. The best way to monitor your heart rate throughout your workout is by using a heart rate monitor. If you do not have access to a monitor, a talk test can be used.
Maximum Heart Rate
Your maximum heart rate is the fastest rate that your heart can beat at in one minute. You can get an estimate of your maximum heart rate by subtracting your age from 220. You never want to be working at or near the maximum rate. This overexertion can damage the heart or result in injury. All cardio zones are calculated using the maximum heart rate.
Target Heart Rate
To improve your aerobic fitness you should be in your target heart rate zone which is 50 to 85% of the maximum. If you are just starting out you should aim for the lower end of the zone. More experienced exercisers can aim for the upper end. Exercising in this zone will improve cardiovascular function. Anything in the 50 to 70% of maximum range is considered moderate exercise and anything above 70% is considered vigorous.
The Talk Test
You can determine your exertion level without having a heart rate monitor using the talk test. In the target zone you should be able to carry on a conversation using short sentences. If you find you are unable to talk you should lower the intensity you are working at. If you find you can speak normally you should increase the intensity. During periods of high intensity intervals or "bursts", the rate of perceived exertion may briefly rise above even these levels. High intensity intervals are recommended as the exerciser gains experience, and assuming medical clearance.
Aerobic Exercise Recommendations
The American Heart Association recommends 150 minutes per week of moderate aerobic exercise or 75 minutes per week of vigorous exercise to keep your heart healthy. Daily workout sessions can be any length as long as you reach the total at the end of the week. Choose an activity that you enjoy to help keep you motivated.
Maximum Heart Rate
Your maximum heart rate is the fastest rate that your heart can beat at in one minute. You can get an estimate of your maximum heart rate by subtracting your age from 220. You never want to be working at or near the maximum rate. This overexertion can damage the heart or result in injury. All cardio zones are calculated using the maximum heart rate.
Target Heart Rate
To improve your aerobic fitness you should be in your target heart rate zone which is 50 to 85% of the maximum. If you are just starting out you should aim for the lower end of the zone. More experienced exercisers can aim for the upper end. Exercising in this zone will improve cardiovascular function. Anything in the 50 to 70% of maximum range is considered moderate exercise and anything above 70% is considered vigorous.
The Talk Test
You can determine your exertion level without having a heart rate monitor using the talk test. In the target zone you should be able to carry on a conversation using short sentences. If you find you are unable to talk you should lower the intensity you are working at. If you find you can speak normally you should increase the intensity. During periods of high intensity intervals or "bursts", the rate of perceived exertion may briefly rise above even these levels. High intensity intervals are recommended as the exerciser gains experience, and assuming medical clearance.
Aerobic Exercise Recommendations
The American Heart Association recommends 150 minutes per week of moderate aerobic exercise or 75 minutes per week of vigorous exercise to keep your heart healthy. Daily workout sessions can be any length as long as you reach the total at the end of the week. Choose an activity that you enjoy to help keep you motivated.
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