Why is heart rate important?
Normal heart rate is 60 to 100 bpm (beats per minute) for people of all ages. However, it can go higher or lower, depending on an individual’s fitness level and age. The heart rate is the number of contractions that occurs in one minute; it is essentially a reflection of how strong your heart pumps oxygen-rich blood around your body. This is important because the heart is the most important muscle in your body.
Benefits of a healthy heart rate:
1: Can reduce the risk of heart disease –
The American Heart Association says that when heart rate is elevated beyond a certain limit, it can damage the heart muscle. In some cases, the damaged muscles can form scar tissue or plaques. This affects your chances of having a stroke, causes irregular heartbeats, and leads to heart failure.
2: Promotes weight loss –
If you exercise in the morning, it can boost your metabolism for quite some time afterward. This is because while exercising, you trigger a hormonal response that increases your body’s ability to burn fat. The American Heart Association says that people who do not exercise regularly have about 100 bpm while athletes’ heart rates are as high as 158 bpm.
3: Boosts energy –
While heart rate reflects how long your muscles can work effectively, you also need to keep it at normal levels for optimum health. As the activity increases, so does the heart rate, but you must remain healthy if you want to maximize performance and stay focused. Some people have low heart rates due to an underactive thyroid gland or low blood pressure, but this is not common.
4: Keeps your body fit –
An individual’s heart rate can indicate whether he/she is in good shape or not. If the heart rate does not get up to a certain level during exercise, it doesn’t necessarily mean that the person is unfit and wouldn’t benefit; it only indicates that he/she needs to exercise harder. A person who is in shape will have a high heart rate even when resting; he doesn’t need to increase the intensity of his workout even when increasing duration or frequency.
5: Helps you live longer-
People with normal heart rates are known to live longer than those who have a low or high heart rate. Women tend to have slower heart rates than men, and the younger you are, the faster your heart is likely to beat.
6: Improves your mood –
As mentioned earlier, exercise improves your metabolism, which helps you lose weight due to greater calorie burn. But conversely, when you eat less food, it can induce a feeling of well-being and relieve depression. The reason for this is, when blood glucose levels are low (when you haven’t eaten), the brain uses ketones as an alternative source of fuel.
7: Maximizes your health –
After all, if you’re fit and healthy, then it’s likely that your heart is well protected. So, put in some effort to get those heart rates pumping. Aim for at least 20-30 minutes of aerobic exercise three times a week and work up from there if you’d like.
8: Improves your mental health –
When you exercise regularly, feel better after you do it; the U.S. Department of Health & Human Services says that this sense of well-being can last for hours after exercising – even if you don’t work out in the morning. This is because endorphins are released when you complete a workout or run, and they help your mood remain balanced.
9: Reduces the risk of diabetes –
Regular exercise can help reduce the chances of developing Type 2 diabetes by improving insulin levels in the body. However, don’t overdo this; while a heart rate of 140 to 150 bpm can help burn more fat, it also increases the chances of injury. If you don’t have a history of cardiac problems and are generally fit, your target heart rate should be around 120 to 140 bpm.
How to get a better heart rate?
- Stay Physically Active.
- The best way to improve heart rate is to go out for a run, bike ride, or brisk walk daily. When you are physically engaged in an activity, your body produces endorphins and norepinephrine, which boost energy and make you happy. These hormones also help elevate your heart rate.
- Walking a dog or playing with a pet may also be the best workout for your heart since these animals are always full of energy and demand that you are physically active around them.
- If you can’t make it to the gym, then just do more manual labor at home or outdoors. For example, cleaning, landscaping, and yard maintenance all give your body a good workout.
- Housework, such as vacuuming your carpets and even cleaning the floors, can give your heart a bit of a workout you don’t have to go hard; just moderate exercise is all that’s needed. Housework is also considered physical activity since it gets the blood flowing in your body.
- Dance classes can also be very helpful to get the heart rate up. The best kind of dance class is the type that leaves you sweating and breathless at the end. Those are the classes that burn calories, tone muscles and elevate your heart rate.
- Any sporting activity will naturally get your heart pumping if it’s done properly!
- The better your form and stamina are, the more efficient your heart will become.
- You can also improve your heart rate by doing breathing exercises- simply breath in for a count of 3, then exhale for a count of 5 while lying down on your bed, carpet, or couch. Do this every day until you feel that your heart rate has improved
- Get enough sleep and rest
- In order to have a better heart rate, you must get at least 7-8 hours of sleep daily. If you can’t fall asleep within 15 minutes, then do some breathing exercises until you feel relaxed enough for bed.
- Look for a professional heart health program in Denver if you want to improve your heart health.
- Healthy eating habits are also important when trying to improve your heart rate since they help increase energy and stamina
- Diet rich in fruits, vegetables, and grains is another good way to help improve your heart rate since these foods are high in fiber but also low in fat and calories, which keep you healthy while giving you a great deal of energy.
A healthy heart rate benefits the person in many ways, boosting their endurance level, keeping them away from diseases, and many more health benefits. One of the best ways to prevent heart disease is by adopting a reduced inflammatory lifestyle. So, do try to keep your heart rate healthy and, if possible, keep it at a normal level during workouts or exercise.