How To Lower Your Heart Rate
Staying physically active by doing moderate to vigorous exercise regularly is one of the best ways to achieve a lower heart rate that leads to a healthy and long life.
Changes in your lifestyle that may lower your heart rate include:
- Reducing the intake of coffee and caffeine-containing products
- Avoiding binge drinking
- Intake of a healthy diet to keep weight under check
- Doing deep breathing to manage stress and anxiety
If your heart rate becomes too high suddenly, and you feel shortness of breath or chest pain, you need to consult your doctor immediately to get medications prescribed for you. This could be a sign of an impending heart attack or other life-threatening heart problems.
How To Check Your Heart Rate During A Workout
As Thieme notes above, a;heart rate;monitor;provides;data in real time, and can sync with a mobile device for record keeping.;If you dont have monitoring technology, its pretty difficult to gauge heart rate mid-workout, Pippin says.
But one option is to periodically measure your pulse:;Stop moving, place your index and middle fingers on the inside of your wrist or side of your windpipe, and count how many beats you detect in 10 seconds. Multiply that number by 6 for a rough estimate of your current heart rate.
Finding Your Resting Heart Rate
Your resting heart rate can help you to determine how fit you already are or aren’t! The lower your heart rate is when you are doing nothing, the more physically fit you are. A high heart rate can put you at risk of various types of heart disease.
To find your resting heart rate, find a watch or clock that has a second hand. Before you get out of bed in the morning, find your pulse either on your wrist or on the side of your neck using your index and middle finger. Dont use your thumb. Count how many beats you feel in 10 seconds, then multiply this by 6. For example, if you count10 beats in 10 seconds, 10X6 = 48 beats per minute . This is your resting heart rate.
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Does Your Heart Have A Maximum Number Of Beats
The maximum number of lifetime heartbeats for humans is about 3 billion. But you wont die when you reach a set number of heartbeats. Heartbeats, however, are a marker of your metabolic rate. The faster your metabolic rate , the shorter your lifespan.
The total number of heartbeats per lifetime is amazingly similar across all mammals. For example, a mouse has; a heart rate of 500 to 600 beats per minute but lives less than two years. At the other extreme, a GalÃ¡pagos tortoise has a heart rate of about six beats per minute and has a life expectancy of 177 years.
Do the math and the heart of a mouse beats 100 times faster than that of a tortoise. But a tortoise lives 100 times longer than a mouse. Humans, however, have about 60 bpm and have about 3 billion heartbeats per lifetime.
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Three: Calculate Your Target Heart Rate
Once you have your MHR, you can figure out your zone as 60% to 80% of that number. For example, if you are 40 years old and have an MHR of 179, your THR would range from 115 to 136 beats per minute. This is considered the sweet spot for moderate-intensity activity.
Please note that these are just averages to use as a guide, Dr. Hatch said. If you feel these are off, talk to your doctor to determine a target heart rate zone that is best for you.
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How Can You Improve Your Heart Rate During Exercise
Your heart rate during exercise is a direct reflection of your age and fitness level. The younger and fitter you are, the higher your max heart rate will be, and, as a result, the higher your aerobic capacity will be, Thieme says.
The bad news: Your max heart rate will naturally decline with age. But, whether youre 20 or 60, the way to improve your heart rate is the same: Do more high intensity;cardio.
Openfit offers a host of streaming workouts that will take you on a tour of all the heart rate zones.;Try it for free;now!
What Is The Lowest Thr Of A 20 Year Old
Example for 20 year old person. 220-20= 200 beats/min. 70% maximal HR = low end of THR zone. .70 X age adjusted maximal heart Rate = low end of THR zone. .70 X 200 = 140 beats/min. This is the low end of your THR. 85% maximal HR = high end of THR zone. .85 X age adjusted maximal heart Rate = high end of THR zone.
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Important Of Knowing Your Target Heart Rate
How do you get your heart rate on target?
When you work out, are you doing too much or not enough?;Theres a simple way to know: Your target heart rate helps you hit the bulls eye. We dont want people to over-exercise, and the other extreme is not getting enough exercise, says Gerald Fletcher, M.D., a cardiologist and professor in the Mayo Clinic College of Medicine in Jacksonville, Fla.
How To Take Your Pulse
Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute
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What Is The Target Heart Rate For Burning The Most Fat
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Theres no bigger factor determining the results of your workouts than intensity. But how can you tell if youre exerting the right amount of effort for your specific goal? One method is identifying your target heart rate for that objective, and exercising to that intensity. Read on to find out how.
Why Is Target Heart Rate Important
Your heart is like a tachometer for your body. Metaphorically encircling this gauge are five heart rate zones, the low end of which reflects very light activity , explains Trevor Thieme, CSCS, director of fitness and nutrition content for Openfit.
At the highest RPMs you approach your maximum heart rate. The more work youre able to do at the upper reaches of this level, the more efficiently youre able to utilize your bodys cardiorespiratory and metabolic processes to perform activity.
Somewhere in the middle of all this is your target heart rate, which fluctuates depending on;your goal and your;level of fitness.
Using a target heart rate is usually the easiest and most accurate way to gauge intensity compared to other methods, because how much you sweat or;how hard you think youre working;are very subjective, says San Diego-based trainer;Matt Pippin, CSCS. However high or low, your heart rate is trackable and leaves nothing to debate.
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Raising Your Heart Rate Daily
Simple lifestyle changes can also boost your heart rate in short bursts even when youre not working out. According to Christopher Bergland, an endurance athlete and coach, anyone can make healthy choices that help them achieve high intensity exercise throughout their day. He refers to this as HIIPA: high-intensity incidental physical activity.
HIIPA includes activities such as taking the stairs instead of an escalator or elevator, raking leaves, shoveling snow, getting up from your desk to dance;for a minute or two when a favorite song comes on the radio, etc., he says.
To incorporate HIIPA in a healthy way that doesnt induce self-guilt, Bergland suggests making a deal with yourself regarding certain lifestyle habits. For example, you might decide to always take the stairs to and from your apartment building but take the elevator at work.
Exercise And Target Heart Rate
The fitness world is full of exercise gadgets. Some are good, but many are more trouble than they are worth. Regardless of what shape you are in, 1 device you might find useful is a heart rate monitor.
The key to cardiovascular fitness is getting a good but safe aerobic workout. Heart rate monitors, which monitor your heart rate while you exercise, can help you do that with ease. They range from relatively simple devices that show at a glance how many times per minute your heart is beating, to devices that record information like how long you were exercising at your target heart rate.
Although target heart rates might seem too complicated for beginners, it’s important information to know regardless of your fitness level, says the American Council on Exercise.
Here’s a simple way to determine your maximum and target heart rates: Subtract your age from 220 to figure out your maximum heart rate. For example, if you are 35, your maximum heart rate is 185 beats per minute. Your target heart rate is 50% to 85% of that number, or 93 beats to 157 beats per minute. These numbers are based on a healthy adult.
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The Dangers Of Belly Fat
The American Heart Association suggests at least 150 minutes of moderate-intensity exercise a week or 75 minutes of vigorous exercise to foster good health. Increasing your activity level increases the amount of calories you burn a day, which helps you burn the fat around your belly.
The unwanted belly fat you’re trying to lose is comprised of both visceral and subcutaneous fat. The fat just under the skin, or subcutaneous fat, that bulges or that you can pinch isn’t the most dangerous fat either. The hidden fat you can’t see — the kind doctors warn against — is known as visceral fat. This is fat that gets packed around organs like your heart, liver and kidneys. Carrying more visceral belly fat increases your risk of coronary heart disease, insulin-resistant type 2 diabetes, high blood pressure and stroke.
Engaging in activities that raise your heart rate like swimming, biking, running, elliptical machines or walking up flights of stairs helps you to sweat and increase calorie burn. This increased calorie burn will help your body get rid of the visceral fat surrounding your organs.
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Heart Rate Tips To Keep In Mind
- Start at your beginning.;Before getting overly concerned about your heart rate, Martin says, its best to simply get moving. If you havent exercised much before, start where youre comfortable and gradually exert yourself more over time.
- Listen to your body.;Your body provides other indicators of how hard its working that you need to consider along with heart rate. Pay attention to how hard youre breathing or sweating, and stop if you feel very uncomfortable, Martin says. Devices recording your heart rate have been known to malfunction, for exampleanother reason listening to your body is important.
- Remember that target heart rate is just a guide.;Dont get overly fixated on numbers, Martin says. Ideally, they just push you to work a little harder.
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Food As Fuel Before During And After Workouts
Your body is your vehicle, so you have to keep your engine running when you work out. That means fueling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times.
The American College of Sports Medicine says, Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.You dont have to adhere to a rigid schedule and there are no hard-fast rules, said Riska Platt, M.S., R.D., a nutrition consultant for the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York. But there are some things you should do before, during and after you work out.
What Is Your Heart Rate
Knowing how to find your pulse can help you figure out your best exercise program. If youâre taking heart medications, recording your pulse daily and reporting the results to your doctor can help them learn whether your treatment is working.
Blood pressure vs. heart rate
Your heart rate is separate from your blood pressure. Thatâs the force of your blood against the walls of your blood vessels.
A faster pulse doesnât necessarily mean higher blood pressure. When your heart speeds up, like when you exercise, your blood vessels should expand to let more blood pass through.
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How To Calculate Target And Maximum Heart Rates
You can calculate your target and maximum heart rates using the formula below.
To determine your maximum heart rate, subtract your age from 220. Your target heart rate zone is determined based upon your maximum heart rate. You want to stay within 5075 percent of your maximum heart rate during exercise, depending upon your fitness level.
To find your target heart rate, multiply your maximum heart rate by 0.50. This will give you the low range number.
Target Heart Rate Calculator
Ever ask yourself, “how do I find my target heart rate?” Finding your target heart rate is easy with our target heart rate calculator. Target heart rate calculation can be determined for any age and activity level, enabling you to use a heart rate monitor and get the most benefit from your workouts.
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How Does Exercise Affect Heart Rate Over Time
As a person starts to exercise regularly and gain fitness over time, they will be able to exercise within a higher heart rate zone. This is because they are training their heart and muscles to respond to repeat exertion.
People may start out with a target of 50% of their maximum heart rate, but before long, they will be able to comfortably train at a target of 85%.
A 2018 review study found that people can improve their heart health and lower their resting heart rate by exercising regularly. Regular exercise reduces a persons risk of heart attack, stroke, and other medical conditions.
However, the researchers also suggest that continuously high levels of exercise such as marathon running could be harmful to heart health.
Engaging in aerobic and endurance exercises also contributes to improved fitness, increased muscle tone, and improvements in general physical and mental well-being. In fact, one 2016 meta-analysis reports that exercise has a large and significant antidepressant effect on people with depression.
What Exercise Burns Fat Fastest
High-intensity interval training : It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesnt exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.
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What Is Your Target Zone
Target Heart Rate Zones by Age *
- Age: 20
- Target Heart Rate Zone : ** 120 170
- Predicted Maximum HR: 200
Your Actual Values
- Target HR
* This chart is based on the formula: 220 – your age = predicted maximum heart rate.
Treat Your Feet Right
From blisters to heel pain, uncomfortable foot and lower body conditions can keep you from being as active as you want to be. Learn more about some common causes and solutions for foot and lower body issues. Finding more comfort and ease may be just what you need to get moving.
Be sweet to your feet. They support you and keep you moving and grooving, whether on the job, for fun, or when youre rocking your favorite activity or sport. Most Americans will log about 75,000 miles on their feet by age 50. And about half of us experience pain or other foot problems at least some of the time.1 Our feet deserve a little TLC! Start with the basics:
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Target Heart Rates Chart
What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.