When you exercise, do you feel short of breath? What about feeling your heart rate, your pulse, increase? These two changes are not a coincidence, they are important and natural reactions of your cardiovascular system to exercise.
From the brain to the fingers and toes, the body needs a lot of oxygen to keep working. That oxygen is carried through your body in the bloodstream. Blood is pumped through the heart and picks up oxygen as it passes through the lungs.
The heart rate is a guideline that can help you stay in a safe exercise. This guide will know you why does heart rate increase during exercise.
Let’s keep track of how your heart races during exercise. But don’t move yet; First, we need to count your resting heart rate.
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Why Does Heart Rate Increase During Exercise
During exercise, your body may need three to four times your normal cardiac output, because your muscles need more oxygen when you exert yourself.
During exercise, your heart generally beats faster to get more blood out of your body. Your heart can also increase its stroke volume by pumping harder or by increasing the amount of blood that fills the left ventricle before pumping.
Generally speaking, your heart beats faster and stronger to increase cardiac output during exercise.
In fact, evidence suggests that long-term physical training increases the size of the heart, specifically the left ventricle, a phenomenon known as “athlete’s heart.”
A larger heart means that more blood can be pumped with each beat and fewer beats per minute are required to maintain blood flow around the body.
This is a beneficial physiological adaptation that allows athletes to exercise at higher intensities for longer.
How does exercise affect your Heart?
The heart is a muscle that becomes more efficient with exercise. When you exercise, your muscles help blood flow through your body, which takes some of the stress and strain off your heart.
It doesn’t take as much work to pump blood, and the heart gets stronger over a period of time
As you begin to exercise, your heart will contract faster and circulation will increase, bringing oxygenated blood to your muscles more quickly.
As the demand for blood increases, the heart will try to meet the demand by increasing the heart rate and also increasing the force at which it contracts.
The increase in oxygen supply is twofold: your heart will have more beats per minute and a more forceful contraction each time it beats, so it can pump more blood throughout your body.
How much exercise?
Even if physical activity hasn’t been part of your routine, everyone needs to start somewhere. Walking, jogging, and swimming are examples of aerobic exercises that benefit your heart. Get light exercise like walking for at least 30 minutes 5 days a week.
Alternatively, get moderate exercise like running or cycling for at least 30 minutes 3 days a week.
Be sure to talk to your doctor before starting any new exercise program to make sure it is safe to do so.
What are some benefits?
Exercise has long-term cardiovascular benefits. These include decreased resting heart rate, improved ability to breathe more deeply, reduced resting blood pressure, increased calories burned to aid weight loss, and reduced risk of heart disease.
These cardiovascular benefits help control cholesterol; exercise can raise HDL (good) cholesterol. Exercise and diet can lead to weight loss, which will help lower LDL (bad) cholesterol.
Exercise can help you maintain a healthy weight by burning calories and increasing your heart rate. Maintaining a healthy weight through diet, avoiding high-fat foods, and making physical activity a part of your lifestyle are important steps in maintaining a healthy heart.
Also, exercising regularly can help ensure normal blood pressure and blood flow.
What should your resting heart rate be?
Resting heart rate, or pulse rate refers to the number of times your heart beats per minute when you are at rest.
Although a normal range is 50 to 100, most people’s hearts beat 60 to 80 times per minute at rest. Above 100 a fast pulse is considered, called tachycardia; an unusually slow resting heart rate is called bradycardia.
Resting heart rate varies from person to person and even throughout the day, due to a variety of factors, including genetics.
Your heart rate is faster when you are excited, anxious, or angry; it also increases if you have pain or fever. And it increases temporarily if you smoke or drink a lot of alcohol or coffee.
On the contrary, your heart rate slows during most stages of sleep and tends to be lower if you are very fit. Certain medical conditions, such as thyroid disease, and some medications can affect your resting heart rate.
What should your heart rate be during exercise?
To get the most benefit from aerobic exercise, you should exercise hard enough to raise your heart rate to your training zone (target heart rate) for at least 20 minutes on most days. This improves your aerobic capacity, that is, the ability of your cardiovascular system to supply oxygen to the cells of the body during exercise.
The conventional way to calculate your target heart rate is to subtract your age from 220, which is your maximum heart rate (MHR), and then calculate 60 and 80 percent of that number.
For example, if you are 50 years old, your maximum heart rate is 220 minus 50, or 170. Then multiply 170 by 0.6 (for the lower end) and by 0.8 (for the upper end), which gives a range from 102 to 136.
Your heart rate should be between these two numbers while you exercise. If you’ve been sedentary, start at 50 to 60 percent of your maximum rate. Trained athletes can aim for up to 90 percent.
However, this MHR formula has come under fire in recent years. One complaint is that it was developed using data primarily from young and middle-aged men and that it produces targets that are too low for older women, in particular.
Therefore, some newer formulas differentiate between the sexes. These include those from Mayo Clinic researchers, who say that women over the age of 40 should multiply their age by 67 percent (that is, by 0.67) and subtract the result from 200 to get their MHR, while men must multiply their age by 93 percent. (0.93) and subtract the result from 216. Another alternative MHR formula, called the Tanaka formula, seeks to be more accurate for older people:
You subtract 70 percent of your age from 208. Still, for most people, these and other alternative formulas produce only slightly different numbers than the conventional one, and the simple method is still considered adequate.
A more accurate target heart rate can be determined using an exercise stress test, which your doctor may recommend if you are starting an exercise program.
How do you measure your heart rate during exercise?
Keep a finger gently on the carotid artery in your neck or the radial artery at the bottom of your wrist; count the beats for 15 seconds and multiply that number by 4 to get the beats per minute.
Don’t stop exercising while doing this, as your pulse will drop immediately. Some gym machines measure your pulse and calculate your target heart rate. Or you can use a heart rate monitor, widely available today as “wearables” that include chest straps and wristband devices.
Once you learn what it feels like to exercise at your target heart rate, you should be able to estimate the intensity of your workout just by focusing on how you feel, paying attention to how hard you breathe, how much you sweat, and how hard you beat. your heart.
This is called the “rate of perceived exertion.” Or you can use the simple “conversation test”: if you can get into a conversation in short sentences, your exercise intensity is just right.
How long should it take to reach your target heart rate?
That largely depends on how conditioned you are. If you are in poor condition, your heart rate will increase rapidly with exercise; if she’s in good shape, it will take longer.
If your heart rate is naturally low, you may have to work too hard to reach the standard target zone; If your heart rate is high, to begin with, you can enter the zone too easily.
A more complicated formula for determining your target heart rate takes into account your resting heart rate and changes in your aerobic fitness level as you improve with training, and generally produces a higher range.
How fast should your heart rate drop after exercise?
The time it takes for your heart rate to return to normal is a good measure of fitness. The fitter you are, the faster your recovery will be. This “recovery heart rate” is measured as part of a stress test.
Does exercising regularly lower your resting heart rate?
You can reduce it a bit over time. Aerobic exercise (such as jogging and biking) reshapes the heart muscle and makes it stronger so it pumps more blood with each contraction.
However, not all athletes experience this reduction in heart rate and it may take years of exercise for it to occur. However, a low resting heart rate is often associated with good cardiovascular fitness, and reducing the rate during the course of an anaerobic conditioning program can be a sign that you are achieving a training effect.
Studies have shown that people who exercise regularly have a resting heart rate about 10 beats per minute slower, on average than sedentary people, and well-trained athletes generally have a heart rate of 15 to 20 beats per minute. below average.
Even if you don’t experience a drop in your resting heart rate over time, exercise lowers your blood pressure and has other cardiovascular benefits.
What is the risk of a high resting heart rate?
In general, a slower resting heart rate may be better than a faster one.
Several studies have linked a faster resting heart rate with an increased risk of heart disease and premature death from all causes, regardless of fitness level and other known cardiovascular risk factors, such as high blood pressure, high cholesterol, and being overweight.
In fact, some research suggests that your resting heart rate may be a better predictor of premature death than your blood cholesterol and blood pressure.
For example, a 2017 systematic review and meta-analysis in Nutrition, Metabolism, and Cardiovascular Diseases linked a higher resting heart rate with an increased risk of cardiovascular disease and various cardiovascular events.
“Since resting heart rate is an easily measured risk factor and can be modified through lifestyle changes and medical treatment, current findings suggest that resting heart rate reduction may be a potential target for reducing the risk of cardiovascular disease and premature mortality, “the article concluded.
But keep in mind that there is no consensus on what an optimal heart rate might be and where the greatest health risks may begin.
Your resting heart rate can serve as one more piece of information that your doctor can use to assess your cardiovascular risk and how to better manage your overall health.