Gentle Movements for:
Subscribe For News and Updates
IS IT BAD TO EXERCISE AT YOUR MAXIMUM HEART RATE?
It is recommended that you exercise within 55 to 85 percent of your Maximum Heart Rate for at least 20 to 30 minutes to get the best results from aerobic exercise.
For a target heart rate of 70 to 85 percent, you would calculate it like this: Subtract your age from 220 to get your maximum heart rate.
The MHR is the upper limit of what your cardiovascular system can handle during physical activity.
A good routine is starting with a warm-up of the muscles with a gentle walk for about 5 minutes, then add 20 minutes at a medium intensity. Finish with a cooling down period to return the heart to its resting rate.
If fat burning is the goal, it is best to exercise beyond 30 minutes (up to 40 minutes or longer) at a moderate intensity, since the body begins to metabolize fat after 20-30 minutes of aerobic activity.
Don't try to do too much too soon. Start walking 10-15 minutes the first week then add 5 minutes more each week. By the third week, you can start jogging if you wish, or just continue power walking. Every 2-weeks change your pace to avoid hitting a plateau and keep improving your cardiovascular conditioning.
HEART RATE ZONES
The best way to build your cardio respiratory endurance is by improving your body's consumption of oxygen.
Aerobic activities that improve cardiovascular health include:
According to a 2002 study published in the Canadian Medical Association Journal, exceeding 85 percent of your maximum heart rate can be dangerous to your health, as exercising at an extreme intensity is associated with an increased risk for a cardiac event. Check with your medical doctor before you get involved in this kind of training.
Fast Heart-rate recovery is a measure of cardiovascular fitness.