Heart rate is an important part of exercise. It is the speed of your heart and measured by beats per minute (bpm). The normal human heart rate typically falls between 60 and 100 bpm. There are two kinds of heart rates, depending on what kind of activity you are doing: your basal heart rate and your maximum heart rate. Your basal heart rate is what is known as your resting heart rate. This means your body is not being put through any kind of physical stress or endurance. On the opposite end, your maximum heart rate is the highest rate an individual can achieve through exercise stress without health problems. Getting your heart rate up helps your heart deliver oxygen to your body, which can result in a number of health benefits. We will be talking about your maximum heart rate and all the different ways you can achieve your maximum heart rate through exercise.
There are many different ways you can exercise in order to increase your heart rate zone. The key to achieving this is to understand the science and function of exercise. The better you understand exercise, the better you can work your body to get your heart rate up. To understand the science of exercise more, we offer this course, which will motivate you to view exercise as a lifestyle.
Your Target Heart Rate
Each person has a different target heart rate. This is determined by their age, gender and resting heart rate. By reaching your target heart rate, you are able to burn off calories without the risk of injury. There are many charts online and information at the American Heart Association that can help you to determine your target heart rate. Knowing your target heart rate will help you to determine whether you are doing too little or too much exercise for your body.
Achieve Maximum Heart Rate
There are many ways you can achieve maximum heart rate through exercise. Basically, any kind of exercise that puts even the littlest amount of stress on your body will get your heart rate above resting rate. Before you get started, it is important that you assess your fitness so you know what your body can and cannot handle in terms of exercise stress. You can learn more about doing a fitness assessment through this blog.
Once you have decided which level of fitness is best, you can start working on getting to your maximum heart rate. If you are looking specifically to get to your maximum heart rate, there are certain exercises you can do to achieve this goal.
Aerobic activity (also known as cardio) is a great way to get your heart rate up. Since cardio is low-intensity, extended-activity exercise, you will not hit your maximum heart rate since you will be working out for a longer period of time. You will be able to get your heart rate up at a higher level than strength training or warming up, but not to your maximum heart rate. And that’s OK, since your heart rate will be elevated for an extended period, which helps burn fat and up your endurance levels. A new recent form of fitness training that’s been gaining popularity if pole dancing classes. It may sound unorthodox, but may people swear by the exercise in getting fit and healthy. You can learn more about this new exercise through this course.
This is where you will reach your maximum heart rate. While cardio and strength training are great for your fitness and endurance, this type of training will get your maximum heart rate up and really give you that kick-in-the-butt workout. If you enjoy running, interval sprints are a great way to get to your maximum heart rate, as well as boost your metabolism. If running is not your forte, there are other ways to get that intense training. Kickboxing is a great, intense workout that can help get your heart rate up through various martial arts moves. If kickboxing sounds like your kind of exercise, we offer a kickboxing course you can take at home. Another form of quick-burst exercise is plyometrics. Also known as “jump training,” plyometric exercise focuses on having muscles exert maximum force in the shortest amount of time, guaranteeing your heart rate to go up. You can learn more about plyometric exercises and how to do them with this course.
Now you know the key exercises to get your heart rate up, it’s time to get out there and get sweating!