Basically, the heart is just like any other muscle. It responds to exercises the same way ordinary muscle does, just as your chest expands with bench press or push up. As your heart gets stronger, it becomes more efficient and your resting heart rate becomes more efficient. An average individual take around 60 to 80 beats per minute. A trained heart may be less between 40 to 60 beats per minute. Meaning, it can pump more blood with every beat. My resting heart rate is around 36-40 beats per minute at rest or when I wake up in the morning. It means it requires lesser effort to pump blood with every contraction.
In order to properly monitor your heart rate throughout your exercise, a heart rate monitor is readily available in the market. One can even put a strap sensor that can directly link with your smart phone or Iphone and download an application for it. Some may disagree with you using a heart rate monitor because you can feel your heart pounding when you get tired or getting out of breath, but it pays to know your pain, and while you may feel the heart pounding, it might be too late for you to rest and recover. There are certain levels of training where one needs to know when exercising. Very Light or the Warm up and Maintenance zone is around 50-60 percent of MHR (maximum heart rate) which is between 90 to 108 bpm (beats per minute). Light Zone or the Fitness and Fat Burning zone is around 60-70 percent of MHR (108-126 bpm), this zone improves basic endurance and fat burning. Moderate or Aerobic, Cardio and Endurance Zone is around 70-80 percent of MHR (126-144 bpm), this zone improves endurance and cardiovascular performance. For hardcore athletes training for endurance or extreme sports, I suggest to level up to the Hard or Anaerobic, Lactate Threshold Zone, which is 80-90 percent of MHR (144-171 bon). And if you want to compete on an elite or professional level, you should train at least once a week on the Maximum or VO2 max zone, which is around 90-100 percent of MHR.
To make things simple, best way to get your heart in shape is just moving your body, doing household chores like washing dishes, laundry and brisk walking for 15 to 30 minutes a day. Jogging or running is also good because you increase your heart rate, which in turn makes your heart stronger faster. But you need to be careful in not doing everything too much, too soon. A short jog of 20 to 30 minutes plus intervals of one minute run will do. Using the stairs in your office is another option instead of using the elevator or escalator. Joining group exercises like zumba or aerobics classes is a good option because most of the malls here in Cebu now offer free dance or zumba class. If you find it hard to find to go out and jog, walk, dance or exercise outdoors, just simply get a piece of rope and start skipping rope or jump rope. And if you can't get the hang of the hand, eye and feet coordination, use an imaginary rope and start skipping or hopping. As short as five to ten minutes of doing such will surely sweat and increase your heart rate. Just make sure to wear comfortable shoes to protect your joints. Remember that aside from improving your heart, exercise helps you burn calories and helps you lose weight. One hour of brisk walking and ballroom dancing burns between 200 to 300 calories, running 400 to 900 calories (depending on the speed) and skipping rope between 600 to 1200 calories depending on intensity and speed.
So this Valentine’s Day, aside from taking care of your heart by showing affection to your love ones, the best gift you can give them is to take care of your heart. A healthy heart is like buying a life insurance, it is an investment that is free and readily available. But again, having a healthy heart is not a guarantee. You should still follow proper diet and nurture a healthy lifestyle. And of course, a regular visit to your doctor or a regular medical check-up is still a must.
Make yourself at home.