Relationship Between Heart Rate & Cardiovascular

Fitness
Last Updated: Oct 21, 2013 | By Christy Mitchinson

Christy Mitchinson
An American writer living in the United Kingdom, Christy Mitchinson began
writing professionally in 2000, during her career in laboratory science,
pathology and research. She has authored training materials, standard
operating procedures and patient/clinician information leaflets. Mitchinson is
pursuing a Bachelor of Arts in English literature and creative writing with The
Open University.

Checking your heart rate regularly during a workout will help you stay on
target.
Photo Credit Thinkstock/Comstock/Getty Images
Your heart rate, or the number of times your heart beats within one minute,
is a good measure of both cardiovascular fitness and workout intensity. Most
athletes know that measuring your resting heart rate along with one during

activity will help you ensure that your workouts are effective, both in burning
fat and developing your cardiovascular fitness. Other factors may influence
your heart rate. These include activity level, emotions, fitness level,
medications, size and body position.
Cardiovascular Fitness
Cardiovascular fitness refers to your bodys ability to generate energy and
deliver oxygen to working muscles. Regular aerobic activity, for example,
walking, biking, jogging or aerobic dance, increases your cardiovascular
endurance or fitness to allow you to work continuously for extended periods
of time. It also strengthens your heart and lungs, making your muscles more
efficient at using oxygen. The amount of blood pumped through your body at
each heart beat is increased, which results in a lower resting heart rate and a
lower risk of cardiovascular disease, Type 2 diabetes and obesity.
How to Check Your Heart Rate
To check your heart rate, you will need to measure the number of beats per
minute of your heart based on your pulse. Using your index and middle
finger, feel for your pulse either at the side of your windpipe or on your wrist
between your bone and tendon on the same side as your thumb. Once you
have found a steady pulse, count the number of beats you feel in 15 seconds
and multiply this number by four to calculate the number of beats per
minute.
Resting Heart Rate
Your resting heart rate, or normal heart rate, is the number of beats per
minute while your body is at rest. The normal rate ranges and rises with age,
but is generally between 60 and 100 beats per minute. Lower resting heart
rates indicate more efficient heart function and better cardiovascular fitness.
In fact, an athletes resting heart rate may even be as low as 40 beats per
minute. Higher rates mean your heart may be working too hard. Unusually
high heart rates, known as tachycardia, or unusually low heart rates,
bradycardia, may also indicate an underlying problem for which you should
see a physician.
Target Heart Rate
When working out, it's important to be certain that you're working hard
enough to see results, but not so hard that you experience burn out or
exhaustion. Your target heart rate is the number of beats per minute you
should be aiming for when working out. You can monitor your heart rate
periodically during your workout to ensure you're on track. It is 50 to 85

percent of your maximum heart rate. General guidelines state that your
maximum heart rate is roughly 220 minus your age. From that, you can
determine your target heart rate by calculating both 50 percent and 85
percent of your maximum.

Name: __________________ Period: _________ Due Date:

1/26/15
1. What is heart rate?

2. What is target heart rate?

3. Name 3 good cardiovascular exercises that can

improve cardiovascular efficiency?

4. What are some of the physical changes that occur in

the body with improved cardiovascular performance?

5. Name 2 sites that you can use to take your pulse.

6. Define resting heart rate.

7.What does a low resting heart rate indicate?

7. What can a high resting heart rate mean?