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Your workout warmup boosts blood flow to your muscles and slowly enhances your heart rate to prepare your body for exertion. Walking slowly for five to 10 minutes and performing stretches for your muscle groups before workout assists avoid muscle injuries and soreness, the American Heart Association suggests. Taking your pulse and learning the talk test and perceived effort approaches of approximating your exercise level can assist you warmup and exercise at the right level for you. Talk to your doctor prior to starting an exercise program, especially if you’ve a personal or genealogy of heart troubles or stroke.
Step 1
Subtract your age from 220 for an estimate of your optimum heart rate for exercise. If you are 30, your optimum heart rate is 190.
Step 2
Calculate HALF and 75 percent of your optimum heart rate to determine your training heart rate zone. This is the array your pulse need to be in throughout aerobic workout.
Step 3
Aim to increase your heart rate somewhat throughout your exercise warm up, the Texas Heart Institute suggests. Do your preferred heat up at a light intensity, such as pedaling gradually to heat up for a bike trip. Progressively, increase your heart beats per minute– BPM– to 40 percent to 50 percent of your maximum heart rate throughout your warm up. This level is light-intensity workout, according to MayoClinic.com.
How to Determine the Heart BPM for My Exercise Warm Up
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