Heart Rate and Exercise Programmes

Functions of the Heart and Heart Rate

The heart is a part of the cardiovascular system and it does not just pump blood into the body's organs. Within the blood is the vital part - oxygen. The deep breath filled with the lungs (the lung is also part of the cardiovascular system) with air. The air molecules move through the lung tissue and into the bloodstream. It is the heart that keeps the blood and saturated levels of oxygen moving through the body. When oxygen stop passing through the organs and brain, its functions will decline.

The heart rate is how fast the heart muscle is pumping out volumes of blood to the rest of the body.

Knowing Maximum Heart Rate (MHR) and its Limitations

Researchers have come out a simple way to calculate a person's maximum heart rate. For example, your age is 45.

MHR = 220 - 45

= 175 beats per minute

It is important to take note that during exercise, you should not go beyond the MHR threshold. Doctors and fitness instructors use this calculation for MHR. Even though, there might be differences when it comes to gender, height, and medical issues, there are relatively small.

Undertraining and Overexertion Dangers

The rule of the thumb is train 70 percent of your maximum heart to achieve your health goals.

MHR = 175

Achievement of Health Goals = 70% x 175

= 122 or 123 (approximately)

In order to achieve your health goals (lose weight, run a marathon or triathlon), it is important to train close to your 70% of MHR. Any lower, you are undertraining and it will help you reach your health goals. On the contrary, any higher will lead to overexertion and may lead to dizziness, dehydration and other injuries.

It is always important to workout within a specific heart rate zone.

Anaerobic and Aerobic Threshold Zones

Anaerobic exercises are usually the ones that uses more oxygen such as weight lifting, sprints, HIIT, plyometrics). Aerobic exercises are usually the one that uses a continuous oxygen supply to maintain energy levels such as long distance running, aerobic classes, walking, dancing and kickboxing. The heart rate might reach a plateau with exercises that you perform on a regular basis. Your body gets used to those movements and efforts. A word of advise, it is important to mix up the two threshold zones on seperate days. Again back to your health goals.

Knowing When To Stop

The smart watches that you can easily purchase is good tool to have. It will help you reach your goals and maintain within the safety zones of training. However, it is also important that you use your common sense on reaching your limits. There are instances that a person could be overtraining even within the heart rate zone. Check with your doctor before going on any physical exercises programmes.

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