Exercising benefits your body in many ways, it boosts your respiratory system by increasing lung capacity, it increases the amount of oxygen reaching red blood cells; and it helps to build healthy muscles and strong bones. Learn how to tell if you're exercising effectively, so you're body receives maximum benefit without injury.
Reach your target heart rate
Knowing your target heart rate keeps you from exercising too much or too little. When performing cardio exercises, you want your heart to pump fast enough, for your body to reach peak performance and get the most out of your work out. The way to know if your heart is pumping fast enough, but not too fast,is to figure out your target heart rate and aim for it.
Check your resting heart rate
Your resting heart rate is how many times your heart beat per minute (bpm) while at rest. Check your pulse at your radial artery by using your index and third finger. Gently place them over the artery which is on the underside of your wrist under your thumb and count how many time your heart beats in a minute. You can also check your pulse at your carotid artery with the same two fingers. Your carotid artery is at either side of your voice box. A normal heart rate for adults is between 60 to 80 bpm.
Find your target heart rate
You have to first find out what your maximum heart rate is. Your maximum heart rate is the fastest bpm your heart can safely beat while exercising.
- Find your maximum heart rate by subtracting your age from 220.
- Then multiply the answer by 70% or (.70)
- The answer if your target heart rate.
For example if you are 45 years old you would subtract 45 from 220 which is 175; then multiply 175 by (.70) which is 122.5 or rounded to 123 bpm. So, you would want to exercise hard enough for your heart rate to reach 123 bpm.
Find out if you're reaching your target heart rate:
- Stop exercising
- Check your pulse for 15 seconds either at your radial or carotid artery.
- Multiply this number by 4 which gives you your target heart rate.
If your target heart rate is too slow, continue to exercise with more intensity or if your target heart rate is too fast, slow down and lower the intensity of exercising.
Always consult your doctor before starting an exercise program. If you take blood pressure or any other cardiac medications, you doctor may adjust your target heart rate zone to make exercising safer for you.