As you start your exercise program, be sure to stay within the safe limits for exercise participation. The best method to determine whether you are exercising too strenously is by checking your heart rate and making sure that it does not exceed the limits of your target zone. Exercising above this target zone may not be safe for unconditioned or high-risk individuals. you do not need to exercise beyond your target zone to gain the desired benefits for the cardiovascular system.
In addition, several physical signs will tell you when you are exceeding functional limitations. A rapid or irregular heart rate, difficult breathing, nausea, vomiting, lightheadedness, headaches, dizziness, pale skin, flushness, extreme weakness, lack of energy, shakiness, sore muscles, cramps, and tightness in the chest are all signs of exercise intolerance. One of the basic things that you will need to learn is to listen to your body. If you notice any of these symptoms, you should seek medical attention before continuing your exercise program.
Your recovery heart rate can also be an indicator of overexertion. To a certain extent, recovery heart rate is related to fitness level. The higher your cardiovascular fitness level, the faster your heart rate will decrease the following exercise. As a rule of thumb, heart rate should be below 120 beats per minute five minutes into recovery. If your heart rate is above 120, you have most likely overexerted yourself or could possible have some other cardiac abnormality. If you decrease the intensity and/or duration of exercise and you still have a fast heart rate five minutes into recovery, you should consult your physician.
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