H M S In the news. Erin Brodwin. Sign up for notifications from Insider! Stay up to date with what you want to know. Loading Something is loading. Email address. Deal icon An icon in the shape of a lightning bolt. So, during moderate intensity exercise, this person could expect to have a heart rate between 99 and beats per minute 55 to 70 per cent of their maximum heart rate. However, this is just a rough estimate, and some people can have maximum heart rates more than 20 beats above or below that estimated for their age.
Beta-blockers are one type of medicine used to lower blood pressure as well as treat angina and certain heart rhythm disorders. They work by slowing down the rate at which the heart beats. People taking beta blockers should talk to their doctor about their planned exercise programme. Moderate intensity exercise is often recommended for people taking beta-blockers, but since the heart rate calculations described above do not apply to them, the best guide to determining a suitable exercise intensity is their perceived exertion.
If you do not possess a heart rate monitor, an easy way to measure your heart rate is to count your pulse for 10 seconds then multiply this count by 6 to calculate your heart rate per minute. To find your pulse, locate either your carotid artery found on the side of your neck, just under your jaw bone or your radial artery in your wrist at the base of your thumb.
Be aware that aiming for a target heart rate when exercising is a rough guide and may not work for some people. Older people who are physically fit may have a higher maximum heart rate than a younger, less fit person, and a higher maximum heart rate than that given by subtracting their age from Vigorous aerobic exercise — exercising at 70 to 85 per cent of your maximum heart rate — will result in further fitness and health gains.
As a guide, at this intensity you will be breathing hard and finding it difficult to talk in full sentences between breaths. This level of exercise is more strenuous and should only be contemplated if you are already accustomed to regular moderate intensity aerobic exercise.
For people undertaking high-level sports training, a qualified trainer is likely to develop an individualised programme that varies from the above guidelines with regard to the intensity how hard , the duration how long and the frequency how often of the aerobic exercise sessions. This is because the main aim of their training is to improve their sporting performance — the associated health benefits that accompany this are a fortunate side benefit, rather than the main goal. For people of all fitness levels, aerobic exercise should form part of a balanced exercise programme that also includes 2 to 3 sessions per week of exercise to increase muscle strength, e.
Needless to say, healthy eating and plenty of rest will complete a well-rounded fitness programme. Appropriate aerobic exercise is recommended for almost everybody, regardless of age, but may need to be modified to ensure its suitability for people with existing health problems.
If you have existing health problems, are at high risk of cardiovascular disease, or have muscle, bone or joint injuries, check with your doctor before undertaking an aerobic exercise programme. Also, men aged over 40 years and women aged over 50 years who have not exercised regularly in the recent past should check with a doctor before undertaking a programme of vigorous physical activity.
The level and type of exercise may be adjusted to ensure that it can be undertaken safely and effectively. As with any form of exercise, be aware of over-exercising, either by doing aerobic exercise too hard, for too long or too often.
This approach can lead to injury and abandonment of your fitness programme. Remember to build up gradually from your current activity level, and not to progress too rapidly. If you are new to regular aerobic exercise, several weeks of low to moderate intensity aerobic exercise are usually advised before introducing more vigorous aerobic exercise sessions. When you do increase your level of aerobic exercise, increase only one component — the intensity, duration, or frequency of your aerobic exercise sessions — at a time.
An important health and fitness message is that people of all ages can benefit from regular aerobic exercise. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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