How Does Strength Training Affect Your Heart Rate?
Strength training is a fantastic way to improve your overall health and wellness. It helps build muscle mass, increase metabolism, and improve cardiovascular health. But how exactly does strength training affect your heart rate?
When you perform exercises like lifting weights, your heart rate increases. This is because your body needs to pump more blood to your muscles to provide them with the necessary nutrients and oxygen. As your muscles work harder, your heart has to work harder too. This increased effort puts stress on your heart, forcing it to adapt and become stronger.
The Benefits of Increased Heart Rate
While an elevated heart rate may sound concerning, it’s actually beneficial for your overall health. When you engage in strength training, your heart becomes stronger and more efficient. This means that it can pump more blood with each beat, which reduces the overall strain on your cardiovascular system. Additionally, increased heart rate during exercise can help improve your endurance and stamina over time.
Monitoring Your Heart Rate During Exercise
It’s important to monitor your heart rate during strength training to ensure that you’re working within a safe range. The American Heart Association recommends that adults aim for a heart rate of 50-85% of their maximum heart rate during exercise. To calculate your maximum heart rate, subtract your age from 220. For example, if you’re 30 years old, your maximum heart rate would be 190 beats per minute (220 – 30 = 190).
Once you have your maximum heart rate, you can determine your target heart rate range. For example, if you’re 30 years old and want to exercise at 70% of your maximum heart rate, your target heart rate range would be 133-152 beats per minute (190 x 0.7 = 133, 190 x 0.85 = 152).
The Importance of Resting Heart Rate
In addition to monitoring your heart rate during exercise, it’s also important to keep track of your resting heart rate. Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A lower resting heart rate typically indicates better cardiovascular health, as it means your heart doesn’t have to work as hard to pump blood throughout your body.
To measure your resting heart rate, take your pulse first thing in the morning before you get out of bed. Count the number of beats for 60 seconds or 30 seconds and multiply by two. A healthy resting heart rate for adults is typically between 60-100 beats per minute.
The Bottom Line
Strength training is a fantastic way to improve your overall health and wellness, but it’s important to monitor your heart rate during exercise. Keeping your heart rate within a safe range can help reduce the risk of cardiovascular issues while also improving your endurance and stamina over time. Additionally, monitoring your resting heart rate can help you track your overall cardiovascular health and make adjustments as needed.Remember to consult with your doctor before starting any new exercise routine, especially if you have any preexisting medical conditions. With proper monitoring and care, strength training can be a valuable tool for improving your heart health and overall wellbeing. Keep track of your heart rate and listen to your body to ensure a safe and effective workout.