How to Increase and Decrease Heart Rate for Physical Fitness
When working out, it is important for your heart rate to increase and decrease throughout the exercise. This is not only because you strengthen your heart when you raise and lower the heart rate, you actually burn more calories than you would if you stayed consistent with the exercise (such as running a treadmill or riding a bike).
Instructions
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Spend three to five minutes warming up. This means take a walk around the track, jog in place or stretch your muscles out.
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Sprint for 30 seconds as fast as you can. If you are indoors, you can sprint in place. Walk it out for one minute to lower your heart rate.
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Rev yourself back up with 45 seconds of high-intensity sprinting, followed by one minute of walking. After the minute of walking, sprint for a full minute, then cool down for another minute.
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Achieve the peak of your interval workout by sprinting for 90 seconds. It is all right if you can't go as fast as you did on your first sprint; just give it all you have. Slow down for another minute, then sprint for a minute and finally walk it out again for another minute.
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Sprint for 45 seconds, followed by a minute of walking, sprint for 30 seconds and complete your fitness exercise with a cool-down walk of three to five minutes.
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