What Type of Exercises Affect Heart Rate the Most?

Your heart rate is an important measure of your overall health, but it can also tell you a lot about your workout routine. The higher your heart rate during exercise, the more calories you burn and the harder your body works to produce energy. Anaerobic exercises affect heart rate the most by forcing your body to break down carbohydrate stores for energy.

  1. Heart Rate Zones

    • How high your heart rate shoots during exercise depends on the energy-producing system your body uses to keep you moving in high gear. During aerobic exercise, your heart rate will hover between 60 and 80 percent of its maximum. During more intense anaerobic exercises, your heart rate will jump above 80 percent, making it difficult to train for more than three minutes at a time. To get a general idea of your maximum heart rate, subtract your age from 220.

    Anaerobic Exercises

    • High-intensity workouts such as sprints, kettlebell routines, plyometrics, circuit training and interval training raise your heart rate much higher than traditional jogging and cycling routines. Anaerobic exercises push your body to create energy faster than your cardiovascular system can supply it through oxygen. Because of this, your heart works faster to make up for the oxygen deficit created by your muscles.

    Adaptations

    • A high heart rate during exercise isn't always a cause for alarm. In fact, you can lower your resting heart rate and raise your anaerobic threshold over time through training. By keeping up a steady high-intensity training schedule, you'll strengthen your heart and oxygenate your blood, resulting in higher stroke volume and oxygen content. This will make it easier to exercise at high intensities and minimize the risk of heart-related illnesses.

    Other Factors

    • Although training intensity is the main factor affecting heart rate, it's important to keep in mind some other factors that could influence your heart during exercise. Age and physical health have a major effect, with older and less in-shape people exhibiting higher resting heart rates. Additionally, hot temperatures can cause your heart rate to skyrocket by 20 or 40 beats per minute during exercise.