The Secret to a Faster Heartbeat: Why Does Exercise Make the Heart Stronger?

Have you ever felt your heart beating fiercely after running? That “thump” sound is not only proof of exercise, but also an important signal that your body is sending to you. Today, let’s talk about the significance of heart rate changes during exercise and how to keep your heart healthier through scientific exercise.

1. Heart Rate: The “Health Dashboard” of the Body

Heart rate (that is, the number of heartbeats per minute) is an important indicator for measuring physical condition. The resting heart rate of a normal adult is usually between 60 and 100 beats per minute, while those who exercise regularly may have a lower resting heart rate (for instance, athletes can reach 40 to 60 beats per minute). This is because their hearts are more efficient and pump out more blood with each beat.

The changes in heart rate during exercise

Low-intensity exercise (such as walking) : The heart rate is about 50% to 60% of the maximum heart rate, which is suitable for warming up or recovery.

Moderate-intensity exercise (such as fast running and swimming) : When the heart rate reaches 60% to 70%, it can effectively enhance cardiovascular endurance.

High-intensity exercises (such as sprinting and HIIT) : Heart rate exceeds 70% to 85%, significantly enhancing heart and lung function in a short period of time.

(Tip: The maximum heart rate estimation formula = 220 – age)

1. The Three Major Benefits of Exercise in Elevating Heart Rate

1. Enhance heart and lung function to make the heart “younger”

Regular exercise can enhance the pumping efficiency of the heart, reduce the resting heart rate and lower the risk of cardiovascular diseases. People who persist in aerobic exercises (such as running and cycling) for a long time have stronger heart muscles and smoother blood circulation.

2. Accelerate metabolism and burn fat efficiently

When the heart rate reaches the “fat-burning zone” (approximately 60% to 70% of the maximum heart rate), the body will prioritize the consumption of fat for energy. This is also why jogging for 30 minutes is more beneficial for fat loss than sprinting for 1 minute.

3. Relieve stress and improve mood

The increase in heart rate during exercise stimulates the brain to release endorphins (natural painkillers), making people feel happy. At the same time, moderate aerobic exercise can also regulate the autonomic nerve and help relieve anxiety and insomnia.

1. How to Scientifically Utilize Heart Rate to Guide Exercise?

1. Find your “target heart rate zone”

Fat-burning range: 60%-70% of maximum heart rate (suitable for fat loss)

Cardiopulmonary strengthening range: 70%-85% of maximum heart rate (suitable for enhancing endurance)

(Real-time heart rate can be monitored with a smartwatch or heart rate strap.)

2. Avoid excessive exercise

If the heart rate exceeds 90% of the maximum heart rate for a long time during exercise, it may cause risks such as dizziness and chest tightness. Especially for beginners, they should proceed gradually.

3. Diversified training

Aerobic exercises (such as running and swimming) enhance cardiovascular endurance

Strength training (weightlifting, body weight training) enhances the strength of the heart muscle

Interval training (HIIT) effectively enhances heart and lung function

IV. Quick Quiz: Is Your Heart Healthy?

Try this simple “Resting heart rate test” :

After waking up in the morning, lie still for one minute and measure the pulse of your wrist or carotid artery.

Record the average value for three consecutive days.

✅ <60 beats per minute: higher cardiac efficiency (common among those who exercise regularly)

✅  60-80 times per minute: normal range

More than 80 times per minute: It is recommended to increase aerobic exercise and consult a doctor

1. Take action and start “training your mind” from today!

Whether it’s brisk walking, yoga or swimming, as long as the heart rate is appropriately increased, it can inject vitality into the heart. Remember: The best sport is the one you can stick to!