To maintain health requires a dynamic approach, as it is a process that is constantly evolving. Regular exercise, or some other form of physical activity, is essential to good health, but what kind of activity is best? When is it sufficient? See below to learn more.
People engage in a wide variety of physical activities, from strolling to running to yoga to zumba to aerobics to kickboxing to spinning to innovative dance forms like Capoeira. Everyone knows that doing out helps them maintain their fitness levels, but the issue remains: are we getting the most out of the exercises we’re performing? What, therefore, is the simplest explanation of the ideal workout that benefits the heart, body, and mind?
Recommendations for physical activity are laid forth in detail by the American Heart Association.
Perform moderate-intensity activity for at least 30 minutes on at least 5 days per week, for a total of 150 minutes per week, OR perform vigorous-intensity activity for at least 25 minutes on at least 3 days per week, for a total of 75 minutes per week.
And yet again, not everyone knows what the difference is between “moderate” and “vigorous.” Now, when we exercise at the appropriate tempo, our heart rate, breathing rate, and perspiration all rise. Most people can perform low-intensity workouts like walking at less than 3 kilometres per hour without experiencing any significant discomfort.
When you exercise at a moderate level, your heart rate and breathing rate rise, but you can still carry on a conversation easily. Moderate intensity workouts include brisk walking at a speed of 3 to 6 kilometres per hour on level ground, cycling at a speed of less than 16 kilometres per hour, and house and garden chores.
It may become difficult to speak for more than a few lines at a time after engaging in intense intensity workouts such as jogging, walking a kilometre in less than 10 minutes, aerobics, and skipping.
Target Heart Rate
Measuring the goal heart rate is a straightforward technique to find out if your workouts are having the desired effect. The target heart rate is the maximum heart rate you should be exercising at. Methods for Determining the Optimal Heart Rate:
- Check your resting heart rate by counting how many times your heart beats in a minute when you’re not physically active. When you wake up from a restful night’s sleep is when you should take a reading of your resting heart rate. You can accomplish this by placing the tips of your second and third finger on the inside of your wrist under your thumb and counting your pulse for 1 minute. A resting heart rate of 60 to 100 beats per minute is typical for healthy adults and children over the age of 10 years. Understanding your resting heart rate is crucial because once you begin exercising frequently, your resting heart rate will naturally fall as your body adapts to the demands of the workout.
- Determine your maximum heart rate, which is the fastest your heart can beat. It may be calculated quickly by subtracting 220 from your age. Such as: Maximal heart rate in a 30-year-old is 190 beats per minute, or 220 minus 30. Maximum heart rate of a 60-year-old is 160 beats per minute, or 220 minus 60.
- Determine your target heart rate by exercising at a moderate effort (your heart rate should be between 50 and 69% of your maximum) or at a robust intensity (your heart rate should be between 70 and 85% of your maximum).
Target Heart Rate (HR): 50-69% of Maximum Heart Rate (MHR)
Intense effort Heart rate goal of 70-85% of maximum heart rate
A man in his forties can reach a maximum heart rate of around 180 beats per minute. His goal heart rate for moderate exercise would therefore be between 50% and 69% of his maximum heart rate, or 90 and 124 beats per minute. His heart rate should be between 125 and 153 beats per minute, or between 70% and 85% of his maximal heart rate, during vigorous exercise. Now that you know your target heart rate, you can adjust your effort level accordingly. However, people with preexisting conditions like hypertension, diabetes, or cardiovascular disease should know that their results may vary. Therefore, it is crucial to consult a medical professional before beginning an exercise programme.
This content, including any recommendations, is intended merely as general guidance. It should not be used in place of professional medical advice.
