Many people view exercise as a chore, and after a tough set of squats, that feeling can be all too real! However, I want to remind everyone of the importance of staying active.
Recently, a client mentioned that his heart rate had improved “only” fifteen beats per minute since he started exercising—going from 95 BPM to 80 BPM. I responded, “Only?” Let’s break down those numbers to see why that improvement is actually significant.
Consider someone who starts a simple exercise routine, like jogging for 20-30 minutes, three times a week. Not only might they lose a few pounds, but their resting heart rate could drop from 90 BPM to around 75 BPM—a common outcome, though individual results may vary.
Now, let’s look at what a fifteen-beat per minute improvement really means over time.
15 beats saved in 1 minute.
In one hour your heart will save 900 beats.
In twenty four hours your heart will save 21,600 beats .
In one week your heart will save 151,200 beats.
In one month your heart will save 604,800 beats.
In a year your heart will save 7,257,600 beats.
In five years, fifteen beats a minute less, will save your heart 36,288,000 beats .
In ten years, fifteen beats a minute less, will save your heart 72,576,000 beats.
In twenty years, fifteen beats a minute less, will save your heart 145,152,000 beats!
That’s a significant reduction in heartbeats—less work for your heart means a longer, healthier life. Some people even manage to lower their heart rate by thirty or forty beats per minute! This clearly shows why exercise is such a powerful tool for heart health and anti-aging.
Heart rate also plays a crucial role in determining the most effective training zones for your fitness goals. Many individuals aren’t aware of how to identify the right heart rate zones for fat burning, endurance improvement, anaerobic capacity, and overall health. A commonly used method is the Karvonen formula, which you can easily explore with a quick Google search. This formula helps calculate the percentages of your target heart rate needed to achieve specific fitness goals, such as:
- 40-50%: Healthy lifestyle
- 50-75%: Fat burning
- 75-85%: Endurance improvement
- 85-95%: Enhancing anaerobic capacity
If math isn’t your strong suit, my website offers a handy calculator to do the work for you. You’ll also find other useful calculators for various fitness metrics—just hover over the “Calculators” tab at the top.
If those beats per minute could be converted into dollars, everyone would be exercising, right? So, what’s holding you back? Remember, your health is among the most important priorities in life, alongside your family and faith.
Let’s consider a scenario: You start feeling some chest pain and, thinking it’s just heartburn, you finally decide to see a doctor after putting it off for a while due to your busy schedule. The doctor discovers your blood pressure is elevated and sends you for further tests. When the results come back, you find out you need open heart surgery—something you thought only happened to people who are significantly overweight. Just imagining that situation makes a 20-minute treadmill workout seem a lot more appealing! Pair that with cutting back on those cheesy nachos and beer during the game, or those Cosmos and wine after a day out with friends. I hope none of you ever have to face that!
Here are five key benefits of regular exercise. I could list many more, but here are my top picks:
- Improved Circulation: Enhanced blood flow to all organs, which is especially important for those over 40.
- Better Brain Function: Exercise boosts memory and cognitive abilities, helping you remember what your partner said just ten minutes ago. Ladies, we know you can recall details from years ago, so imagine the advantage for everyone!
- Increased Muscle Mass: More muscle means a higher resting metabolism, but that doesn’t mean more room for beer or wine.
- Healthier Skin: Sweating during workouts leads to clearer skin—just remember to shower afterward!
- Stronger Bones: Improved bone density supports better posture and a more active lifestyle as we age.
Here’s a simple exercise to try on your own. We all enjoy a night out now and then, but many people underestimate how much alcohol can impact the heart. The next time you plan to enjoy a few pints, or vino consider this: before you start drinking, sit back and relax in a chair for five minutes. Then, take your heart rate for one minute and jot it down. After you’ve finished your drinks, check your pulse again. I know some of you might be too tipsy to remember, but even after just two or three drinks, you’ll likely notice an increase of 15-25 beats per minute while sitting.
I hope you find this helpful. Remember to prioritize your workouts! Ignoring your health won’t make it disappear, but it can lead to bigger issues down the road.
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