If you experience irregular heartbeats, including a racing heartbeat, slow heartbeat or a feeling of fluttering in your chest, you may be experiencing a heart arrhythmia. If you are just beginning to exercise, aim for the lower range in your target zone and gradually build up over time. If it is too low, add some intensity and push yourself to get your heart rate closer to your target. If your heart rate is too high, take it easier. Count your heartbeats for 30 seconds and multiply by two to find your total beats per minute.Use the tips of your first two fingers and press lightly over the artery.Locate the artery that you are going to use to find your heart rate.If you have heart disease or long-standing diabetes, it's best to use the artery on your wrist. If you do not have an activity tracker, you can use the radial artery in your wrist or in the carotid artery in your neck. Many wearable activity trackers can monitor your heart rate when you exercise and periodically throughout the day. Learn more about how to hit your target heart rate. If you can sing while working out, you're probably in the low-intensity range, so step it up. If you're working at a vigorous intensity, you won't be able to say more than a few words without catching your breath. You'll be breathing faster, developing a light sweat and feeling some strain in your muscles. If you can carry on a conversation in brief sentences while exercising, you're probably in the moderate intensity range. Interval training, which includes short bursts ― 15–60 seconds ― of higher-intensity exercise, alternated with longer, less strenuous exercise effectively increases cardiovascular fitness, and it is safe for those with existing heart disease and Type 2 diabetes. If you are just beginning an exercise program, aim for the lower end of your target heart rate zone. Your target heart rate for moderate exercise is about 50%–85% of your maximum heart rate. Your maximum heart rate is 220 minus your age. To find your target heart rate to maximize your cardiovascular exercise, the first step is determining your maximum heart rate. Your target heart rate is the minimum heart rate in a given amount of time to reach the level of energy necessary to give your heart a good workout. This may result in less buildup of plaque in your arteries. It also boosts your high-density lipoprotein, or HDL or "good," cholesterol, and lowers your low-density lipoprotein, or LDL or "bad," cholesterol. Cardiovascular exercise helps strengthen your heart, allowing it to pump blood more efficiently, which improves blood flow to all parts of your body. This specific type of exercise gets your heart rate up and heart beating faster for several minutes at a time. Thyroid medication may raise it.Ĭardiovascular exercise, also called cardio or aerobic exercise, keeps you and your heart healthy. Medications that block adrenaline tend to slow your heart rate. However, if you are obese, you may see a higher resting heart rate. If you are stressed, anxious or feeling incredibly happy, your emotions can raise your heart rate.īody size normally does not increase your heart rate. After a few minutes, it should return to a normal rate. Sometimes when going from a sitting to a standing position, your pulse may go up a little. When temperatures or humidity increases, the heart pumps more blood so you pulse or heart rate may increase. Other factors can affect your heart rate include: If you are sitting or lying down ― and you're calm, relaxed and aren't ill ― your heart rate is normally between 60 and 100 beats per minute. Your resting heart rate is the heart pumping the lowest amount of blood you need because you're not exercising. Your heart rate, or pulse, is the number of times your heart beats per minute. The better you understand your heart rate, the more you can maximize your movement to give your heart a good workout.
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