This February, Be a Heart Monitor!

Exercising on your favorite cardio equipment, your legs move rapidly and your arms pump just as quickly – but are you exercising at your body's optimal heart rate? February is American Heart Month, and there is no better way to mind you heart health than to learn how to monitor your heart rate during physical activity. By achieving your optimal heart rate, you can exercise at both a safe and effective pace.

In addition to decreasing your risk for cardiovascular disease, physical activity contributes to overall health by lowering your heart rate and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can also increase basal metabolic rate, reduce appetite, and help in the reduction of body fat.

If you want to use exercise to reduce or maintain weight, here are some recommendations:

1. Pursue physical activity at least three times per week (increasing frequency to four to five times per week is even more beneficial).
2. Spread out physical activity throughout the week, rather than doing it on three or four consecutive days, to decrease the risk of related injuries.
3. Your target heart rate during physical activity should be 60 to 90 percent of your maximum heart rate.

To calculate your maximum and target heart rates, use the following formulas:

1. 220 (beats per minute) minus your age = maximum heart rate
2. Maximum heart rate multiplied by the intensity level = target heart rate

For example, a 50-year old woman exercising at 60 percent maximum would use the following calculation:

1. 220 - 50 = 170 (maximum heart rate)
2. 170 X 60% = 102 (target heart rate)

This is her target heart rate regardless of the type of physical activity she elects to do. You can also try our target heart rate calculator.

Examples of physical activity you can try to increase your cardiovascular health are walking, running, jogging, hiking, swimming, bike riding, rowing, cross country skiing and jumping rope. Use the above calculations to reach your target heart rate and you can exercise at the safest and most effective pace, increasing your cardiovascular health as well as your body's overall fitness.

Fore more information on exercising for cardiovascular health, talk to your doctor or visit our health care encyclopedia.

	Need an appointment? Request one online 24 hours/day, 7 days/week or call 800-789-PENN (7366) to speak to a referral counselor.

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