Increasing Your Heart Rate
Benefits of increasing your heart rate
- Burn calories and speed up metabolism, which can help prevent excess weight gain or help maintain weight loss
- Lower your blood pressure
- Reduce LDL “bad” cholesterol
- Boost your HDL “good” cholesterol
- Increase the strength of your heart and lung muscles
- Increases blood circulation
- Releases the “feel good” hormones that help reduce symptoms of depression and fatigue as well as releasing hormones that decrease the appetite
- Increased bone density
- Reduced risk of heart disease and some types of cancer
- Reduce stress
- Pumps extra blood to your brain, delivering the oxygen and nutrients it needs to perform at max efficiency
- Increase your confidence about how you feel and look
- Promotes better sleep — regular physical activity can help you fall asleep faster and deepen your sleep
- Connect with family or friends
- Organize a bike ride or walk with your family or a friend
- Have fun! Enjoy the outdoors and unwind or just engage heart pumping activities that make you happy.
How long to increase your heart rate?
For a person who is not obese or very out of shape, the American Heart Association (AHA) guidelines call for a minimum of 30 minutes of aerobic physical activity performed at moderate intensity (60-80 percent maximum heart rate) either in one continuous period or in intervals of at least 20-minute durations on most days of the week.
How to calculate your target heart rate?
You want to stay between 50-85 percent of your maximum heart rate. This range is your target heart rate.
1. Take your pulse on the inside of your wrist, on the thumb side.
2. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
3. Count your pulse for 10 seconds and multiply by six to find your beats per minute.
The basic way to calculate your maximum heart rate is to subtract your age from 220.
What types of exercises will raise your heart rate?
Aerobic exercise: Running, jogging, kickboxing and martial arts are all great examples of heart pumping exercises. You want to move fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you’re doing it. If you have any injuries or joint problems (always consult a health professional before starting any fitness activities).
So, how about it? Are you ready to start exercising and receiving all the benefits of a great cardio workout? Then give us a call right now at 757-410-4999 to find out how you can get started in one of our incredible programs today! Join the fun at King Tiger Martial Arts where you’ll experience expert training in a fun, positive and supportive environment suitable for everyone in your family. Or simply fill out the box in the upper right corner and take advantage of our FREE 30 Day Trial Membership!
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