All about heart rates

Running (an aerobic excerise)
The heart rate is raised to between 55 percent and 90 percent of its maximum capacity for at least 20 minutes. If you're physically active, your heart actually becomes larger. The workload you give your heart every time you exercise is in addition to the heart's normal load, forcing this muscle to grow stronger and larger. The stroke volume of the heart increases with exercise. Stroke volume is the amount of blood pumped by the left ventricle of the heart during one heartbeat. Each beat of a larger, more fit heart delivers a greater amount of nutrient-rich blood to hardworking muscles because its stroke volume has increased. A heart that beats slower with greater pumping performance uses energy more efficiently. The heart at rest will beat slower. Exercising your heart, trains it to accommodate prolonged exercise. You also condition it to work more efficiently during times at rest. The resting heart rate is also affected by age, height, and weight. In average person, the resting heart rate ranges from 60 to 100 beats per minute and is typically about 72. Olympic distance runners have a resting heart rate around 38 beats per minute because their hearts are very strong.A low resting heart rate under 60 beats per minute is considered a sign of fitness. Another benefit from a fit heart is a quicker recovery following exercise. The speedier return to a normal heart reate assists the body in a very practical sense: you can recover faster from the strenuous aspects of daily living, and you'll feel, in general, more vigorous and active.

Measuring your heart rate

Your maximum heart rate is the maximum number of times your heart can beat per minute. Target heart rate is the heart rate you should try to maintain when exercising.

To determine you target heart rate for exercise, first find you maximum heart rate. To do this, simply subtract your age from 220. Then, calculate to find 55 percent of your maximum heart rate (low end of your target heart rate range) and 90 percent of your maximum heart rate (the high end of your target heart rate range). When you exercise, your heart rate should fall between these two numbers, depending on your fitness goals.

formula to follow:
220-your age)x 55% (.55) = ______ beats per minute (low end target)
220-your age)x90% (.90) = _______ beats per minute (high end target)

The low target rate is sufficient for burning fat, while the higher target rate will develope cardiovascular fitness. If you are a begginner aim for the low target heart rate. Only competitive level athletes should aim for high target heart rate. Your heart rate should never exceed 90 percent of your maximum because of the strain on your heart.

I am taking a fitness and nutrition class. That is where my information comes from. I am in the very early stages of it.

your welcome