- Resting Heart Rate (RHR): This is how fast your heart beats when you’re relaxed, not doing any physical activity. To find it, check your pulse in the morning before you get out of bed. A normal RHR for adults is usually between 60-100 beats per minute (BPM). Athletes may have lower rates, around 40-60 BPM.
- Workout Heart Rate: This is the rate your heart should reach during exercise. To calculate a safe range, use this formula:
- 220 minus your age = maximum heart rate (MHR)
- Target workout range: 50% to 85% of your MHR
- 220 – 40 = 180 BPM
- Target range: 90 to 153 BPM (50%-85% of your MHR).
- Heart Rate Too High: If your heart rate goes above 85% of your MHR, it’s too high. You might feel dizzy, lightheaded, or short of breath. Slow down or stop to let your heart rate decrease.
- Why Water is Important: Water keeps you hydrated, helps your body cool down, and keeps muscles working properly. During exercise, you sweat and lose water, so drinking plenty of water before, during, and after exercise is essential.
- Pursed Lip Breathing: This technique slows your breathing and helps control shortness of breath. Breathe in through your nose, and breathe out slowly through your mouth with your lips pursed (like blowing out a candle). It helps keep your airways open, especially during exercise, and reduces your lungs’ work.
- Best Breathing Technique for Exercise:
- For Strength Training, Breathe out during exertion (when lifting or pushing) and breathe in when relaxing or lowering the weight.
- For Aerobic Exercise (e.g., walking, cycling): Breathe deeply and rhythmically. Inhale through your nose and exhale through your mouth.
- Benefits of Exercise:
- Improves heart and lung health.
- Strengthens muscles and bones.
- Helps control weight.
- Reduces stress and improves mood.
- Boosts energy and endurance.
- Lowers the risk of diseases like diabetes and heart disease.
Exercise, hydration, and proper breathing work together to make your body stronger, healthier, and more efficient.