If your workout habits are similar to ours, you might be finding yourself eagerly checking your fitness tracker to see your heart rate climb during exercise.
You want to know how hard you are pushing yourself to get the maximum benefit from your cardiovascular workout, and we don’t blame you! The truth is moderate exercises are an amazing way to improve your fitness level and support a healthy heart.
When you are engaging in a moderate-level cardiovascular workout, such as a light jog or brisk walk, you will find yourself breathing at a quicker pace than normal. Moderate exercise gets your heart pumping a bit more, and are considered an excellent starting point to improving your overall cardiovascular health. Keep in mind you should not be sweating profusely during a moderate-level cardio workout. You should not be feeling uncomfortable. A high-intensity cardiovascular workout is a lot more intense than a moderate one. Your level of discomfort will increase, as well as feeling a bit more out of breath and sweating much more than at a moderate level. Exercising at a high-intensity would look like jumping, running, or cycling.
If you are just starting out in addressing your cardiovascular health and fitness goals, understanding your maximum heart rate is helpful as you look at different levels of cardiovascular exercises. According to the American Heart Association, you can calculate your maximum heart rate by subtracting your age from 220 (maximum heart rate = 220 – age). Your target heart rate during exercise should be in the range of 50 – 85% of your maximum heart rate.
So, for example, if your maximum heart rate is 180, then your target heart rate should range from 90 beats per minute to 150 beats per minute during periods of exercise. When starting out, it is very important to focus on strengthening your heart by beginning your fitness journey with moderate intensity exercises. As always, discuss your plans for increasing your cardiovascular intensity with a medical professional so you can make safe choices that support your health goals.
