What in the world is a
healthy heart rate? You may be wondering
how hard you have to work to achieve a healthy heart rate. You
also may be wondering if your target
heart rate changes when you get older. Your target heart rate actually does change, because
your age is figured into the formula. The
formula, for those of you who have forgotten it, is simple: 220 – your
age = maximum heart rate. This
number may seem a little high but don’t let it intimidate you. You don’t have to exercise anywhere near your
“maximum heart rate,” to achieve heart
healthy benefits. Your perfect heart
rate will only be a percentage of that figure. The percentage will depend on your level of
fitness. You won’t be doing yourself any favors or
produced any additional aerobic benefits if you push your heart rate too high. It
is pretty safe to say that at our age we should not be exceeding our calculated
maximum heart rate very often
So, what is your maximum heart rate? Is could
be 140, 150 or even 180, which seems pretty daunting. I know, I don’t like math either, but I know
that you can do a simple percentile calculation. Your target rate is actually only 50-70
percent of that number. If you are a
beginner you can start with 50 or 60 percent and work up from there. Any exercise at all will bring you to that
level (which could be barely over 100 beats per minute). If you have autonomic neuropathy or take
medications that slow your heart rate, your maximum is likely lower than the
formula indicates. It is a good idea to
see your physician and follow his/her
recommendations. You may need a stress
test to calculate your ideal heart rate.
What exercises should you do
to get your heart beating at 50-70 percent of your maximum? Some people think that you have to do jumping
jacks or run sprints to get your heart rate up, but you will be pleased to know
that many exercises are or can be aerobic. Recommended activities include: bicycling,
cleaning windows (bet you weren’t expecting that one), dancing (yes, really),
digging in the garden, martial arts, jogging, playing tennis, practicing yoga,
raking leaves, or roller skating (some of these things are down right fun),
shopping, skiing, vacuuming (you can forget about that one), walking, and etc.
and etc. If you like an activity but it
doesn’t boost your hear rate, try going a little faster or put a little more
oomph into it. The good news is that you
don’t have to exercise all that hard to stay in shape. Making exercise habitual and keeping your
heart rate in the zone for 30 minutes at least three times a week will give you
all of the benefits you need. You can just stop and take your pulse every
once in awhile or you can wear a heart-rate monitor. A heart
rate monitor (available at any fitness store) is more fun and makes it easy
to keep track of your heart rate and to keep it right where you want it.
What can aerobic exercise do for you as a senior? You will be able to walk faster and longer.
You will be able to shop longer and climb stairs without getting winded. You will be able to get in and out of a chair
easily, and you will be less likely to fall and break a bone. Your heart will work better and your blood
pressure will drop. Wouldn’t you like to
hear your doctor say you had the heart of a much younger person?
Leave a Reply