Getting to the right heart rate during your cardio workouts is the key to improving your health and stamina while also losing weight by burning the optimal amount of fat and calories. But you need to reach that target heart rate in a safe way, so keep reading for a few ways to maintain a safe heart rate range during any exercise.
Get a Heart Rate Monitor
First off, the easiest way to keep track of your heart rate, without having to check your pulse manually and do the math to count your beats per minute, is by purchasing a high quality heart rate monitor. This should be comfortable to wear during your workouts, and it will give you an easy and quick reading of what your heart is doing.
Know What Your Target Heart Rate Is
Even if you have a heart rate monitor, you will need to know what your target heart rate is in order to determine if you are able to maintain a safe heart rate or not. A simple way to calculate your target heart rate is by doing some easy math.
To determine what your maximum heart rate is, simply subtract your age from the number 220. That will give you the beats per minute that you should not exceed.
To get your target heart rate number, you need to dive into percentages, as a target heart rate is anywhere from 50-85% of your max heart rate number. So you would get a range and try to stick to that range throughout your workout.
Ease into It
Although the goal of your workout is to reach your target heart rate range, you don’t want to push your body into it too quickly, as that could cause strain and stress on your entire body, including your cardiovascular system. Instead, ease into your workout with a warm-up and then progressively make it more intense as you raise your heart rate gradually.
Once you reach your target heart rate range, you can maintain it by keeping the same level of intensity, but if you see that you start exceeding that safe range, you need to take a step back and ease up on the intensity again.
As you start to nail down the basics, it will become easier to maintain a safe heart rate during every workout routine. And doing so will ensure you are getting the most out of your exercises and really doing a good thing for your heart.