While you might think that it is normal for your heart to be racing while exercising, it might not be so. Low heart rate training is your way to make sure your heart beats at a comfortable and safe pace while you workout. Initially, this way of exercising may slow your pace, and you might feel you can do much more when you exert. However, if you continue to train your heart to beat at a safe rate while you workout, you will eventually reach a stage where you can match your normal pace as well as the quality of your workout. Low heart rate training can help reduce the risk of injury, and keep you stress-free, besides keeping your heart healthy. What else? It can help you lose weight as well. But you need to keep at it!

What is low heart rate training?

Low Heart Rate Training (LHRT) is when you workout or exercise at a slower pace and lesser intensity, preventing your heart rate from increasing too high. “It helps your body use oxygen more efficiently, improves endurance, and minimises injury risks. Usually, athletes use it to build lung capacity without overexertion,” explains fitness expert Spoorthi S. The American Heart Association states that your target heart rate while working out helps you get maximum benefit. Therefore, it is important to know your heart rate when you exercise. A person, aged 30-40 years, must have a target heart rate of 190 bpm -180 bpm. It is important to periodically when your heart when you exercise.

What does low heart training do?

Low-intensity heart training improves the body’s fat-burning ability and enhances cardiovascular efficiency over time, states a study, published in the International Journal of Sports Medicine. It helps you build endurance while reducing stress on the heart. The goal is to train your body to work longer and safer without spiking the heart rate. When you are running or working out at a slower pace, your heart rate is prevented from going too high. This helps to improve the capacity of your lungs and makes your body more efficient in using better energy. The end goal is that you will soon reach a stage where you exercise at your usual pace, without the spike in your heart rate. This helps to work out without straining your heart.

What should be your ideal heart rate in low heart rate training?

In low heart rate training, one should aim for 50-70% of their maximum heart rate (Max HR). “There is a simple formula for calculating Max HR- 220 minus your age. For example, if you're 30, your Max HR is 190, so low-intensity training would target 95-133 beats per minute,” says Spoorthi.

How to check your heart rate while working out?

Wearing an activity tracker can help you find and track your heart rate and pulse. However, you can also do this manually. The American Heart Association gives you an easy way. Track your pulse on the inside of your wrist, away from your thumb. Press lightly over the artery with the tips of your first two fingers. Count the pulse for 30 seconds. Multiply this number by two, and that’s your beats per minute.

What is the purpose of low-intensity heart training?

Low-intensity heart training aims to improve your aerobic system, making you more efficient at burning fat for fuel, increasing endurance, and reducing recovery time. “It’s particularly effective for endurance athletes and beginners looking to improve fitness without overexertion,” says Spoorthi.

Benefits of low heart rate training

Here are some of the low heart training benefits:

1. Improved endurance

Training at a lower heart rate strengthens your aerobic base, helping you sustain activity longer. A study, published in the Journal of Clinical Medicine, states that observes the effects of exercise on resting heart rate. It states that resting heart rate is related to mortality, and regular exercise leads to a reduction in this. Check out some stretches for better heart health that you can try as well.

2. Injury prevention

The lower intensity of your exercise helps in reducing the risk of injuries that come from overtraining. Therefore, this way of working out might be more durable and long-lasting. Besides this, check out other shoulder exercises to reduce injury risk that you can master to protect yourself.

3. Fat burning

Your body primarily uses fat for energy during low-intensity workouts. This helps to promote fat loss in the body. Read up on other fat-burning exercises that you can try to promote weight loss.

4. Better recovery

Low heart rate training helps with active recovery. This also contributes to reducing muscle soreness in the body. A study, published in Frontiers in Physiology, states that low-intensity exercise is better than resting when it comes to active recovery of muscles. Cycling at a moderate rate can help improve your heart as well.

5. Reduced stress

Training while keeping your heart rate in check keeps cortisol levels lower, compared to high-intensity workouts. This helps to manage stress in the long run.

How long does it take for low heart rate training to work?

You can start noticing some benefits in your endurance and fat-burning within the first 4 to 8 weeks. However, keep in mind that significant improvements might take a bit longer. Low heart rate training is all about patience and consistency, so stick with it! A study, published in Healthcare, states that an hour of low-intensity heart training twice a week takes up to a month a show results.

Can your heart rate get too low while working out?

Yes. If your heart rate drops below 50% of your maximum heart rate, you might not be pushing your cardiovascular system enough to see real benefits. It's important to find a good balance during your workouts. The Centers for Disease Control and Prevention (CDC) states that your ideal maximum heart rate can be worked out by calculating your maximum heart rate and subtracting it from 220. But when you are attempting low heart rate training, you can subtract this from 180. This should be your heart rate.

What are the risks of low heart rate during exercise?

While low heart rate training can be safe for most people, the exercise can be less impactful and might take longer to show results. “Training at a very low heart rate can make your workouts less effective, which could slow down your fitness progress,” says Spoorthi. Plus, if you start feeling dizzy or extremely fatigued, it might be a sign of something more serious. In that case, it’s best to check in with a healthcare provider.

Here is a sample low heart rate training plan for you

• Warm-up: 10 minutes of brisk walking or cycling, keeping heart rate at 50-60% of Max HR.
• Workout: 30 minutes of jogging or steady cycling, maintaining 60-70% of Max HR.
• Cool Down: 10 minutes of easy walking or stretching to bring the heart rate down gradually.
• Frequency: 3-4 times a week for consistent results.

Summary

Low heart rate training exercise is a crucial step in maintaining better heart health and well-being. It is very important to regulate your heart rate, and not let it spike while you are working out. Not only does this keep your heart healthy, but it also helps to reduce the chance of injury, leads to fat loss and keeps stress levels in check.

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