Studies show that doing 30 minutes of activity that increases your heart rate can have a positive effect on your health. Also, as you get older, a lower heart rate can make it easier for you to feel cold. To fight this, you need to move every day. While there are ways to increase your heart rate without exercise, you won't get any benefit from activities that don't engage the muscles.
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Part 1 of 3: Low Impact Method
Step 1. Change the way you sit
Instead of sitting on a regular chair, sit on an exercise ball. This position makes the muscles of the body work harder to maintain your position and balance. You can even reduce the amount of time you sit and stand up more often. It sounds very simple, but this method can have an effect on your heart.
Step 2. Try exercising in a sitting position
This exercise can be great for starting to get your heart rate up. Try stomping quickly or jumping jacks while sitting. However, be careful to only choose moves that suit your abilities.
Step 3. Change the way you go from place to place
Instead of finding a parking space as close to your office or mall entrance as possible, park your car a little further. Instead of using the elevator to only go up one floor, use the stairs. Being more active in daily life like this can help increase your heart rate.
Step 4. Walk
Walking to get from one place to another or just walking around the neighborhood is a great way to get your heart rate up. You don't have to walk fast. Just walk at a normal pace and your heart rate will go up and you will certainly be healthier.
Step 5. Swim
Swimming is a very good exercise as well as light on the bones. Swimming is also great if you have weight or joint problems that keep you from being active. The water will distribute the weight, thereby reducing the pressure on your body and allowing you to move.
Step 6. Practice yoga or tai chi
If you find it difficult to do regular exercise, yoga and tai chi are good alternatives. Both will increase your heart rate and are great low-impact exercises that can help with weight, joint and muscle problems.
Part 2 of 3: Moderate Impact Method
Step 1. Try climbing a mountain
In addition to increasing your heart rate, mountain climbing also allows you to enjoy the outside world and the outdoors around you. You can climb the nearest mountain in your area. All you need is complete equipment and a guide (as well as a guide).
Step 2. Cycling
Cycle around your neighborhood or in a designated bicycle area. Or, you can even use a bicycle as your main means of transportation to get to school or work. Just choose the route you want, and get on the bike.
Step 3. Practice squats
Squats are exercises that are done by opening your legs wide and then lowering your body as if you were sitting. Getting this move right is more difficult than it seems. However, this exercise is great for getting your heart rate up while strengthening your core muscles, and helping you sit up straighter.
Squats without added weights (weight only) are much lighter, but you can increase the intensity by adding a little weight and using a barbell
Step 4. Begin to lift weights
Lifting weights is a low-impact exercise that allows you to precisely adjust the intensity of your workout. You can increase or decrease the load gradually if needed.
Step 5. Jog
Jogging, which is a leisurely running motion, is a great way to get your heart rate up. But before starting this, do some light exercise first to get your body used to it. Immediately starting strenuous exercise can cause muscle injury.
Part 3 of 3: High Impact Method
Step 1. Rock climbing
Rock climbing, which can be done safely indoors with your trainer or instructor, is an excellent way to get your heart rate up and build muscle. Although expensive, but the effect that this sport provides is quite worth it.
Step 2. Run
If you're used to jogging, try running. Determine your route so you can maintain speed while running and reduce the risk of injury. Running can increase your heart rate significantly.
Step 3. Practice jumping rope
You may think of this activity as a child's toy, but jumping rope is a very rewarding exercise. You will be breathing fast and your heart will be beating fast in no time! Just pay attention to choosing a strap with the right size for you. Children's straps will be too short and difficult for adults to use. Plus, if you're tired of the usual jump rope moves, you can challenge yourself and try other jumping tricks!
Step 4. Practice push-ups
While difficult and uncomfortable, this classic move is actually great for getting your heart rate up and building muscle throughout your body. Make sure you warm up before doing this.
Step 5. Practice the burpie
Burpie is called the most popular movement today. This movement starts from standing, jumping once and then prone on the ground, doing one push-up, then standing back up. Repeat the movement as fast as you can, and your heart will beat fast.
