Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be. Slow your roll! Woo hoo! Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff. Fitness Basics. Getting Active. Staying Motivated. How do I get my heart rate in the target zone?
What is a resting heart rate? Is resting heart rate different by age? The figures are averages, so use them as a general guide. One study of recreational hockey players found that those who continuously exceeded their target and maximum heart rates while playing had poor rates of recovery after exercise.
They also increased their risk for cardiac events such as:. Stop exercising if you feel lightheaded, dizzy, or ill. Instead of pace per mile, heart rate training relies on bpm as a guide for how fast you should run. Heart rate training uses zones based on your maximum heart rate. Marathon runners, for example, focus on keeping a steady pace for many miles. They may want to spend half their training in zones 1 and 2.
They can do some speed or interval training in zones 3 and 4, though. Elite athletes and sprinters may focus more of their training in zones 4 and 5. Use a heart rate monitor to keep track of your training. If you find yourself continuously working in zone 4 or higher, you might want to slow down. You can work with a professional trainer or running coach to help you determine a workout schedule based on your goals.
Heart rate training can be an effective way to measure how hard your body is working while running. Remember not to push yourself to the point of complete exhaustion when training. Trying to keep your heart rate up in a comfortable zone can be challenging.
Work with a running coach or fitness professional to design workouts at an appropriate level for you. Always see your doctor before starting a new running or fitness routine. Learn the signs of heart problems during exercise, including: chest discomfort, shortness of breath, dizziness, and light-headedness. Many health experts recommend a combination of aerobic and anaerobic exercises.
Understanding how these affect your body can help you create your own…. Many people wonder whether it's OK to work out while they're sick. How do you spot a friend lifting weights?
Learn more. Nearly all exercise is good. Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you exercise. During exercise, you can monitor heart rate and try to reach this target zone.
Doctors also use target heart rate to interpret the results of a cardiac stress test. First, it helps to know your resting heart rate, Martin says. Find your pulse inside your wrist, on the thumb side, is a good place.
Alternately, you can take your pulse for 30 seconds and double it. The average resting heart rate is between 60 and , he says.
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