When you exercise, Your heart rate rises due to the increased workload, as well as increases the oxygen and energy consumption of your muscles. Your heart rate is affected by the intensity of your exercise, your physique and age. The typical heart rate of exercise should be between 50 and 90 percent of your maximum heart rate.
Estimate your maximum heart rate
You can estimate your maximum heart rate by subtracting your age from 220. For example, a typical maximum heart rate of someone 30 years of age is 190 beats per minute or bpm, Whereas a typical maximum heart rate of someone 60 years of age is 160 beats per minute. Consult your doctor to obtain a better estimate of your maximum heart rate.
Heart rate during low intensity exercise
If your exercise expectations are to relieve stress, lower blood pressure and cholesterol, and burn fat, you can get them by doing a low intensity exercise. During these types of exercises, such as walking or gardening, your heart rate should be between 50 to 60 percent of your maximum. When doing low intensity exercise, most of the energy your body uses comes from burning stored fat.
Heart rate during moderate exercise
To burn fat and improve your cardiovascular health, exercise moderately to moderately high intensity. When you exercise at a moderate intensity (running or walking uphill, for example) your heart rate is between 60 to 70 percent of your maximum. As with low intensity exercise, moderate intensity activity helps lower blood pressure and cholesterol. However, you burn more calories and fat than you would during low intensity exercise. In high moderate intensity exercises (such as vigorous running, gymnastics, dancing and skiing) your heart rate is between 70 to 80 percent of the maximum. As your intensity and heart rate increase, so does the rate of breathing and energy consumption. Much more energy is used than with low intensity exercise. However, the energy will come from burning fat and sugar at the same rate.
Heart rate during high-intensity exercise
High-intensity exercise includes running speed, running uphill, skiing uphill or strenuous kickboxing. This type of exercise will improve your cardiovascular and respiratory system and tolerance to lactic acid. Your heart rate is between 80 and 90 percent of your maximum. During a high intensity exercise you produce energy through anaerobic respiration, using sugars instead of fats.This leads to the accumulation of lactic acid and muscle fatigue, so you can not continue exercising at this intensity for a long time.