Somewhere Between Not Hard Enough and Too Hard

During the past several weeks, we’ve been focusing on heart disease. We’ve talked about the signs of a heart attack and how they may differ between men and women. We’ve talked about knowing your numbers and getting your blood tested to learn your cholesterol and triglyceride levels.

This week, we turn our attention to your heart rate when it comes to resting and exercise. Are you making that workout count? Cardiovascular exercise has tremendous physical and mental benefits to reduce your risk factors for chronic disease and increase your overall mental and physical wellness.

Remember, you should always visit with your healthcare provider before you begin any new exercise regimen to be sure you are healthy enough for exercise.

When you have the go-ahead from your healthcare provider, it’s time to learn your numbers. The American Heart Association recommends knowing your resting heart rate and your maximum heart rate.

First, determine your resting heart rate in the morning as you wake up but before you get out of bed. Place your first and second fingertips on the inside of your wrist and feel for your heartbeat. Using a clock or watch with a second hand, count the number of beats you feel in a ten-second period. Multiply this number by six and you have your resting heart rate per minute.

The AHA says that your maximum heart rate for exercise is 220 minus your age. If you are 50 years old, your maximum rate during exercise is 170. Your range should be 50 to 85 percent of that number.

A simple way to know where your heart rate may be is that if you are working at 50 percent, say while on a stroll with a friend, you can carry on a conversation. If you are engaging in moderately intense activity, you can still talk, but probably not be able to sing. If you cannot say more than a few words at a time before needing a breath, you are working vigorously.

Another way to learn your personal target heart rate is at the Paul W. Ahrens Fitness Center. Our personal wellness coaches will conduct a fitness test on our treadmill to determine your ideal numbers.

GRMC offers wellness coaching to help you wherever you are on your wellness journey.

If you are just starting out with exercise, our coaches will work with you and your physician to help you assess your needs and create a safe and effective workout that is just right for you. Or if you have been exercising for a while and want to step up your efforts for a greater challenge, they can design a super workout.

Take this journey step by step. First step: Talk with your healthcare provider. Second step: Call GRMC Wellness Services at 641-236-2999 and ask to make an appointment with a personal coach today.