Tu ritmo cardíaco aumenta automáticamente cuando haces ejercicio. Lo hace para adaptarse al aumento de la actividad. En función de tu edad, la frecuencia cardíaca varía de un grupo de edad a otro. Una persona que no es apta para ejercicios tiene una frecuencia cardíaca más alta que una persona apta. Es importante ponerte en forma para mantener tu ritmo cardíaco durante las rutinas de ejercicio y evitar problemas de salud.
Signos de ser poco saludable
Ser incapaz de respirar y sudar con el esfuerzo mínimo indica a aquellos que no son aptos. Una persona apta para hacer deportes puede subir tres tramos de escaleras sin sudar, y debe ser capaz de hablar con alguien durante todo el camino hacia arriba, según David Jacoby en la “Encyclopedia of Family Health” (Enciclopedia de la Salud de la Familia). Por otra parte, una persona apta para hacer deportes normalmente puede soportar una caminata de cuatro milllas (6,44 km kilómetros), aunque a un ritmo más lento. Si no eres apto para hacer deportes, las partes del cuerpo más importantes que debes mejorar son el corazón y los pulmones, lo que te permitirá mejorar tu ritmo cardíaco.
Efectos del ejercicio
A medida que comiences a hacer ejercicio, tu cuerpo producirá más dióxido de carbono, lo que hará que respires más rápidamente. Tu corazón responde bombeando más sangre por lo difícil que le resulta producir más oxígeno. A continuación, tu presión arterial aumenta y tus arterias se ensanchan, lo que trae más sangre a tu corazón. Esta acción hace que el corazón lata más. Una persona no apta tiene una frecuencia cardíaca más alta que una persona apta, porque tu cuerpo trabaja más duro durante este proceso. A menudo, las arterias se obstruyen y la presión arterial sube, lo que obliga al corazón a latir más rápido de lo normal.
Determinación de la frecuencia cardíaca
El ritmo cardíaco de cada persona variará ligeramente debido a las restricciones de la edad. Determina tu ritmo cardíaco al restar tu edad de 220 y luego multiplícalo por 70/100, de acuerdo con el Departamento de Salud y Servicios Humanos de EE.UU. Una persona que no es apta estará más cerca de la gama de la frecuencia cardíaca máxima durante el ejercicio. Este número también está basado en la edad. Para encontrar este número, toma 220 y resta tu edad. Según los Centros para el Control y la Prevención de Enfermedades, la frecuencia cardíaca para una persona de 50 años durante una actividad de rendimiento moderado estará dentro de un rango de 85 y 119. Una persona que no es apta estará más cerca de 119 en esta circunstancia.
Comparación de la frecuencia cardiaca
Cuando compares las frecuencias cardíacas de personas aptas y las de las no aptas durante el ejercicio, te darás cuenta de las diferencias. En primer lugar, la persona que no empieza a hacer ejercicio con una frecuencia cardíaca en reposo es superior. Una vez que la persona no apta comienza el ejercicio, la frecuencia cardíaca se elevará rápidamente a una frecuencia cardíaca total mayor que la de la persona idónea. La persona no saludable aumentará rápidamente los latidos del corazón, entonces necesitará más tiempo para frenar que la persona promedio, compensando a una frecuencia cardíaca en reposo más alta una vez más.
Razones para mejorar tu ritmo cardíaco
Entre las enfermedades, los estadounidenses son más propensos a morir por enfermedad cardíaca o problemas relacionados con el corazón que por otras afecciones, según David Jacoby. Las personas aptas para hacer ejercicios demoran la ocurrencia de las enfermedades que causan problemas con los vasos sanguíneos y con el corazón. Estas muestran menos síntomas y viven más tiempo.
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