{"id":1033,"date":"2019-04-02T06:06:07","date_gmt":"2019-04-02T06:06:07","guid":{"rendered":"http:\/\/alternativemedicine.today\/?p=1033"},"modified":"2019-04-11T06:14:05","modified_gmt":"2019-04-11T06:14:05","slug":"what-should-our-maximum-heart-rate-be-during-exercise","status":"publish","type":"post","link":"https:\/\/alternativemedicine.today\/?p=1033","title":{"rendered":"What Should Our Maximum Heart Rate Be During Exercise?"},"content":{"rendered":"<p><span><strong>You have your runners on, your Fitbit is charged, but now what?<\/strong><\/p>\n<p>When you exercise, your heart and breathing rates increase, delivering greater quantities of oxygen from the lungs to the blood, then to exercising muscles.<\/p>\n<p>Determining an optimal heart rate for exercise depends on your exercise goal, age, and current fitness level.<\/p>\n<p>Heart rate and exercise intensity share a direct, linear relationship: the more intense the exercise, the higher the heart rate.<\/p>\n<p><strong>Exercise makes your heart more efficient<\/strong><\/p>\n<p>Typical resting heart rate can vary quite substantially between people and even within an individual. Around 60-80 beats per minute (BPM) for adults is common.<\/p>\n<p>Improving your aerobic fitness reduces your resting heart rate, as the heart becomes more efficient with each beat. An athlete&#8217;s resting heart rate, for instance, is typically around 40 BPM.<\/p>\n<p>In fact, evidence suggests that long-term exercise training increases the size of the heart, specifically the left ventricle, a phenomenon known as &#8220;Athlete&#8217;s Heart&#8221;. A bigger heart means more blood can be pumped with each beat, and fewer beats per minute are required to maintain blood flow around the body. This is a beneficial physiological adaptation allowing athletes to exercise at higher intensities for longer.<\/p>\n<p><strong>How to calculate your maximal heart rate<\/strong><\/p>\n<p>The authors of a 2001 study proposed the following revised equation for estimating maximal heart rate:<\/p>\n<p>HRMax = 208 \u2013 (0.7 x Age)<\/p>\n<p>This means a 45-year-old would have a predicted HRmax of 177 BPM.<\/p>\n<p>Indeed, our genetics can influence actual maximal heart rates from their predicted value. However, HRmax is not a major determinant of exercise or athletic performance. Far more important is our physiological efficiency.<\/p>\n<p>Continue Reading at<a href=\"https:\/\/www.abc.net.au\/news\/2019-04-02\/what-should-our-max-heart-rate-be-during-exercise\/10959894\"> ABC News<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You have your runners on, your Fitbit is charged, but now what? When you exercise, your heart and breathing rates&hellip;<\/p>\n","protected":false},"author":2,"featured_media":1034,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[10],"class_list":["post-1033","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","tag-alternative-medicine"],"_links":{"self":[{"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=\/wp\/v2\/posts\/1033","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1033"}],"version-history":[{"count":1,"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=\/wp\/v2\/posts\/1033\/revisions"}],"predecessor-version":[{"id":1035,"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=\/wp\/v2\/posts\/1033\/revisions\/1035"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=\/wp\/v2\/media\/1034"}],"wp:attachment":[{"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alternativemedicine.today\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}