Optimizing work heart rate to achieve specific fitness goals can ultimately lead to better overall health by lowering resting heart rate.
A low resting heart rate (rhr) is a sign of good health; the average resting heart rate of a healthy adult is between 60 and 100 beats per minute.
A pulsating heartbeat during exercise, on the other hand, is a clear indication that your efforts are being rewarded. The number of beats per minute (bpm) indicates the intensity of work; the higher it rises, the harder it can be assumed that the physical efforts are. Our working heart rate (whr) determines if the body is optimized to achieve specific fitness goals.
There are several other benefits of an increased heart rate during a workout. Muscles become more efficient when stimulated by increased blood oxygen levels during workouts; it also has a positive impact on mental clarity.
Getting the heart pumping is the assurance that a workout is working for those trying to lose weight or reach an endurance goal. “Heart rate responses to exercise accurately measure the intensity at which a person is exercising,” says Cameron Falloon, former personal trainer to the late Princess Diana, and founder and co-CEO of the global fitness franchise. fitness Body Fit Training, specializing in personalized science. accompanied fitness programs.
So what is the relationship between working and resting heart rates, and how does an increase in one cause the other to decrease?
Resting heart rate and mortality
Simply put, each beat of the heart pumps blood throughout our system. When the heart pumps more blood per beat, it has to beat fewer times.
Raising our heart rate at work is said to help train the heart to do just that, and cardio exercise is a good way to get the heart pumping.
Over time, training the heart to work harder will cause resting heart rate to decrease, which studies have shown to be a positive indicator of good health.
A 2013 study published in the medical journal Heart confirms the benefits of a lower resting heart rate. The research followed over 2,000 men over the age of 16 in Copenhagen and found that “subjects with higher fitness levels were more likely to have lower resting heart rates” and that “a high resting heart rate was a significant predictor of mortality”. Those with a resting heart rate of 90 bpm or more have three times the death rate of someone with a resting heart rate of 50 bpm or less.
“A decrease in resting heart rate is a positive indicator of biological health,” says Falloon.
Heart rate training, where one exercises to achieve an optimal heart rate based on one’s health goals, is one way to reduce resting heart rate and improve overall health.
Working heart rate is when a certain percentage of its maximum heart rate (mhr), the highest number of beats the heart pumps under stress, is reached. The optimal percentage largely depends on fitness goals. For example, a whr of 60-69% of its mhr will put the body into fat burning mode.
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#How does heart rate training improve overall health?
Work heart rate and fitness goals
Maintaining a whr between 117 and 134 bpm puts the body into fat burning mode; scientists have identified different working heart rates for different fitness outcomes.
Applying this principle and using tools that accurately measure heart rate can help improve the effectiveness of a workout and optimize results. Ultimately, it improves heart health and lowers resting heart rate.
Here, Falloon shares an overview of the benefits of heart rate training and the best heart rate monitoring methods to optimize fitness goals.
Optimal working heart rates are determined by a percentage of the person’s maximum heart rate. Many equations, usually based on age, are used to determine maximum heart rate. Some more precise equations include variables based on gender as well as age. However, these are all good ways to predict maximum heart rate. The most accurate way to determine maximum heart rate is to perform a cardiovascular stress test in a lab.
Heart rate responses to exercise can accurately measure a person’s training intensity. Targeted training towards specific fitness goals is carefully programmed, taking into account specific factors such as energy systems. Energy systems can be targeted differently through specific training variables such as duration and intensity. Therefore, heart rate monitoring is a great way to ensure that you are performing a workout/set/exercise at an intensity specific to your goals.
Heart rate monitors accurately measure aerobic training. Fat burning and endurance training fall into this category and are optimally trained between 60-69% of maximum heart rate and 80-89% of maximum heart rate, respectively.
Muscle building and strength training target our anaerobic energy systems and are not accurately measured by heart rate monitors. A periodized training program incorporating hypertrophy and resistance training protocols will allow you to increase your muscle mass and develop your strength. Tracking strength gains is a more accurate measure of muscle building and strength training.
There can be many health benefits, including:
– Increase in muscle mass
– Decrease in fat mass
– Increased metabolic rate
– Improvements in biological markers (cholesterol, blood pressure, HRV, blood sugar)
– Greater mobility
– Reduced risk of injury
– Improved mental and psychological health
Also see: The Benefits and Dangers of Icing Injuries for Recovery and Pain Management