Exercise and the Heart
Written by: Breanna Cayo, Fitness Specialist at Fitness at Capella Tower | AdvantageHealth
How Exercise Impacts Heart Health
Lowers resting heart rate
Lowers resting blood pressure
Heart muscle becomes stronger (left ventricular hypertrophy)
Helps to balance cholesterol (decreases LDL and increases HDL)
Many other benefits can be found in the resource provided (listed in the references below)
150 minutes of moderate aerobic exercise (Heart rate 50% - 70% of max)
Example: walking and most forms of functional strength training
75 minutes of vigorous aerobic activity (Heart rate 70% - 85% of max)
Example: running, cycling, rowing, elliptical, etc.
At least two strength-training sessions a week
NOTE: Any amount of physical activity is better than nothing; even if you don’t hit the recommendation MOVE your body!
Calculating Max Heart Rate (Max HR)
220 - age = Max HR
Determining Target Heart Rate:
Multiply Max HR by zone percentage
Moderate Intensity = Max HR x (50% - 70%)
Vigorous Intensity = Max HR x (70% - 85%)
Example: 29-year-old female wants to know her moderate intensity heart rate zone (50 - 70%)
220 - 29= 191 beats per minute (bpm)
191 bpm= Max HR
191*.5 = 96 bpm
191* .70 = 134 bpm
Moderate Intensity Heart Rate Zone = 96 -134 bpm
NOTE: if you are new to exercise start with moderate intensity for at least 4 - 6 weeks before proceeding to more vigorous forms
**Listen to your body when it comes to exercise if it feels too intense STOP!
**Contact your physician before beginning any exercise regimen if you have any condition that prevents engagement - Safety first!
**If you are currently suffering from cardiovascular disease, please contact your physician before engaging in exercise especially more vigorous forms
1. Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135 2. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502 3. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887