Everyone knows how important it is to exercise, especially people with diabetes. For people with diabetes, you want to make sure that you are getting the most out of your workout routine. But how exactly do we know if we are working out to much or too little?? Can working out too much really do more harm than good?? The answer to these two questions can both be connected to one concept called heart rate.
Generally speaking, your heart rate is the number of times the heart beats per minute. Depending on your fitness level, your heart rate will normally fall under a certain range that can show you exactly what levels of intensity your workout needs to be at in order to achieve safe and effective results. These ranges are called target heart rate zones which suggest a level of intensity someone should exert in order to attain maximum results. These ranges are defined as follows:
- Beginner or low fitness level:50% to 60%
- Intermediate or average fitness level:60% to 70%
- Advanced or high fitness level:75% to 85%
In order to make use of these heart zone ranges you first have to understand what your maximum heart rate is. There are a number of different formulas out there on the market that can calculate maximum heart rate; however, most of these equations are statistically based on people without any underlying condition such as diabetes. Since people with diabetes naturally have a higher heart rate than the average Joe, many of these formulas may not give you the numbers you are looking for.
One type of formula which allows you to find your own personal heart rate regardless of generalized results is known as the karvonen method. This method takes your personalized resting heart rate and uses that to calculate your own maximum heart rate with the most accurate results. Once you have your maximum heart rate you will be able to determine the amount of intensity required in order to get the most out of your workout.
Understanding where you stand when working out can have a lot of positive effects besides for maximizing the effectiveness of the workout. People who are new to the exercise game may start off hard and overexert themselves. This will cause you to tire yourself out and may even stop you from continuing your exercise in general.
Another issue with over intensifying your workout session has to do with your immune system. When it comes to your health, exercise can have a number of benefits including boosting your immune system; however, your immune response has a sort of breaking point. If your workout is overly intense, your immune system actually drops which can cause a number of problems, especially for people with diabetes who have a slightly weaker immune system to begin with. So knowing just how much exertion you need to achieve can save you from a lot of potential issues during your exercise routine.
Having an understanding of your heart rate will not only save you from a number of complications (like getting sick or burning out) but will also give you the most promising results.