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By: Dexter Wellness Center
One way to gauge your exercise intensity is to see how hard your heart is beating during exercise by calculating your maximum heart rate — the upper limit of what your cardiovascular system can handle during physical activity.
Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.
The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of:
The Mayo Clinic Healthy Living Program recommends a target heart rate of 65 percent to 75 percent of your maximum heart rate for moderate-intensity exercise.
If you’re just beginning an exercise program, aim for the lower end of your target zone. Then, gradually build up the intensity. If you’re healthy and want a vigorous intensity, opt for the higher end of the zone
Overexerting yourself:Â Beware of pushing yourself too hard too often. If you are short of breath, are in pain or can’t work out as long as you’ had planned, your exercise intensity is probably higher than your fitness level allows. Back off a bit and build intensity gradually.
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