How to Reduce a Fast Heart Rate While Working Out

Whether you're a fitness novice finally doing something about that well-intended resolution or a seasoned gym rat, monitoring your heart rate is an essential element of your workout. The more fit that you become, the less work your heart has to do. So it's extremely important to know your target heart rate and use that as a gauge for your workout. It's equally important for your body to ease out of workout mode before resuming normal activities.

Instructions

    • 1

      Determine your maximum heart rate before you begin exercising. The American Heart Association suggests subtracting your age from 220 for the best approximation. Those new to cardio activity should strive to reach 50 percent of this heart rate. (For example, the average maximum heart rate of a 20-year-old is 200 beats per minute, so a novice of that age should not surpass 100 beats per minute.) Those who engage in regular exercise can try to reach 75 percent to 80 percent of their maximum heart rate.

    • 2

      Maintain your target heart rate for at least 20 minutes for maximum results. More-experienced exercisers should build endurance to sustain this level for 45 to 60 minutes before starting to cool down. (By prolonging your target heart rate, you'll get the greatest benefit from your cardio exercise.)

    • 3

      Wind down your workout, as well as your heart rate, by slowly lowering the speed and intensity or the resistance level, if you're using a machine. Spend a few minutes of movement at these reduced rates. If running, slow to a jog and then a brisk walk. Most aerobic machines -- treadmills, cross trainers, bikes -- are equipped with heart rate monitors that provide a heart rate display.

    • 4

      Reduce your activity level. This will allow a healthy heart's rate to decrease about 20 beats or more within the first minute. If you notice that your heart rate is not steadily dropping after a gradual slowing of activity and a return to normal breathing, contact your doctor immediately.