Your pulse, commonly referred to as a heart rate, is the number of times your heart beats per minute. When you perform aerobic activities, your heart rate will increase. However, J. Andrew Doyle, Ph.D., of Georgia State University’s Department of Kinesiology and Health, reports that heart rate better indicates the efficiency of cardiovascular workouts than that of weight lifting sessions.
Your heart rate can be determined by counting the pulse in your wrist, neck or upper arm. Every individual has a different pulse rate. Your heart rate will be at its lowest during rest. Weight lifting is primarily designed to tone and strengthen your muscles. Still, weight training can increase your heart rate and fortify that muscle.
Anaerobic exercises are demanding physical exertions that develop muscle mass through tension. Anaerobic exercises comprise lifting weights or using resistance machines. Strength machines with pulleys or levers are intended to allow you to isolate, and concentrate, on working a specific muscle. Unlike strength resistance machines, free weights are barbells or dumbbells that concurrently work a group of muscles without restraint. Your muscles will extend and subsequently contract when lifting a heavy weight. These movements make microscopic tears form in the muscles. Your muscles will ultimately recuperate from the trauma and become bigger and brawnier.
Maximum Heart Rate
The Cleveland Clinic says a maximum heart rate is the most times your heart should beat per minute. To ascertain a maximum heart rate, subtract your age from 220. For example, a 25-year-old person can attain a maximum heart rate of 195. Conversely, a 75-year-old individual can reach an average maximum heart rate of 145 beats per minute. Training in excess of 85 percent of your maximum heart rate can be dangerous and damaging. A maximum heart rate beyond 85 percent may raise the chances that you will acquire cardiovascular or orthopedic complications. Your target heart rate should range between 60 to 80 percent of your maximum heart rate. A physician may lower your target heart rate to start at 50 percent and increase it to end at 85 percent.
Before establishing a new weight lifting regimen, consult a doctor to determine a target heart zone specifically meant for you. Contact a health-care provider if you experience symptoms associated with chest pain, fainting or shortness of breath during exercise. Immediately tell your doctor if your heart rate is irregularly fast or if it skips extra beats while lifting weights.