3 Activities to increase your heart rate

The heart beats 100,000 times a day, is the size of your fist, and creates enough energy to drive a truck 20 miles. Yes, the heart is our hardest working and most important muscle. And while Personal Activity Intelligence (PAI) makes it easy to understand what our heart is telling us during exercise, first we need to do the exercises that will get our heart pumping.

Here are 3 ways you can increase your heart rate, resulting in a healthier, fitter you.

1. Spinning is winning

One of the most surefire ways to rapidly increase your heart rate is Spinning. This low impact exercise can be performed at home if you have your own bike, or in a group setting. The faster you pedal and the more resistance you face, the higher your heart rate elevates. Having gained popularity because of its low impact and low injury risk, it (not surprisingly) also improves body composition, decreases fat mass and lowers blood pressure and cholesterol.

2. Interval training (HIIT workouts)

Shorter bursts of high intensity exercise have been proven to increase your heart rate more than steady, low intensity workouts. Interval training of high intensity exercise followed by a short rest period will result in both a healthier heart, and a greater PAI Score. In fact, seven minutes is all it takes.

“A simple, fast, high-intensity workout, finished in as little as seven minutes, will produce many of the same benefits as a good run and trip to the weight room,” says The American College of Sports Medicine’s Health & Fitness Journal.

3. Hiking

For a less regimented, non-traditional workout, hiking will go a long way to ensure your heart rate is increasing steadily over a longer period of time. “Hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder,” says Julie Corliss of the Harvard Health Blog.

It’s also an excellent excuse for loading up on a big meal when you get back down the mountain.

Any of these activities will get your heart rate up, and earn you some PAI, in no time!

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