How to Lower Heart Rate During Exercise
An increased heart rate and exercise go hand in hand, but this is not a healthy situation for everyone. For those with high blood pressure and other chronic heart conditions, an elevated heart rate upon exertion can be painful, stressful and even deadly. These individuals need a way to safely lower their heart rate when exercising. Otherwise, they risk aggravating their condition, overexerting themselves, and even having a heart attack.
Things You'll Need
- Cardiovascular exercise machine (optional)
- Swimming pool (optional)
- Weight machine (optional)
- Exercise balls (optional)
- Free weights (optional)
- Heart rate monitor
- Kettlebells (optional)
Instructions
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Consult with a physician before beginning any new exercise program if you have a heart condition. Your doctor can inform you of any limitations that you may have, as well as the best way to lower your heart rate for your particular condition.
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Slow down your cardiovascular exercise. Assuming your doctor has given you the go-ahead, and that you already engage in regular cardio, decrease the intensity of your exercising. Complete this step whether you engage in indoor or outdoor cardio, using machines or just walking or jogging. With machines it is somewhat easier to decrease your heart rate, because you can set your own pace with treadmills, ellipticals and step machines. Simply use the controls to set a comfortable heart rate -- or use your heart rate monitor and leave them there. When you are exercising without machines, it is easy to overdo it and not realize how fast your heart is beating. Always wear a heart monitor in these instances.
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Slow down your muscle building exercises. Again, this is assuming all exercises have been declared safe by your physician, and that you already started a routine. Use free weights or kettlebells to give you the most control over your heart speed. You may also use weight machines, but employing a heart monitor when doing so is advisable, as many individuals try and lift machine weights that are too heavy for them. Only choose weights that are comfortable to work with, and stop and rest if you overexert.
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Try a new exercise that can be accomplished with less cardiac intensity, such as swimming or yoga. These workouts allow you to set your own pace, and you can easily stop, rest, or slow down when you notice your heart rate increasing.
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Tips & Warnings
The higher your level of cardiovascular fitness, the lower your heart rate will be both upon exertion and at rest. This is because your heart muscle has learned to work more efficiently, and does not need to pump as hard to get oxygen to the rest of your body.
References
- Photo Credit Heart image by Blue Frog from Fotolia.com
