Cardiovascular Exercise Basics (Vol. - 2)

Know Your Target Heart Rate Zones


Measure your resting heart rate first. You can do this now if you’ve been sitting and relaxing for some time. If not, the best time to measure your resting heart rate is first thing in the morning upon waking. To measure your resting heart rate, you need a watch with a second hand. Find your pulse. I use my right index finger and find the pulse directly under my left jaw bone. Count the number of pulses in 60 seconds. That is your resting heart rate. Write it down.


Now you need to estimate your maximum heart rate. The easiest way to do this is to subtract your age from 220. Maximum heart rate equals 220 – Your Age.


Some more calculations and you will have your target heart rate zones for medium intensity steady state cardio…
· 
Reserve = Maximum Heart Rate – Resting Heart Rate


60% of your Reserve = Lower Target
80% of your Reserve = Higher Target
Lower Range = Resting Heart Rate + Lower Target
Higher Range = Resting Heart Rate + Higher Target
Go through the calculations above and write them down as you go.


Here’s another example:


Reserve = 191 – 60 = 131
Lower Target = 131 x 0.60 = 79
Higher Target = 131 x 0.80 = 105
Lower Range = 60 + 79 = 139
Higher Range = 60 + 105 = 165


So, my target heart range zone for medium intensity cardio is 139 beats per minute to 165 beats per minute. I would use a heart rate monitor to ensure I stay within those target zones throughout my cardio session…

Heart Rate Devices In Market


A heart rate watch allows you to monitor your heart rate throughout a cardio session. A heart rate watch also tracks the number of calories which you have burned along with other important pieces of information. The best thing about a heart rate device is the fact that it gives you a common point of reference between activities. You don’t need those fancy machines telling you how many calories you have burned. Some machines will grossly overestimate while others will tell you you’ve burned next to nothing. You don’t need to use the displays on machines when you have a heart rate monitor. You can go jogging one day, swimming the next, cycling the next, and you’ll be able to compare what you’ve done between all activities with a heart rate watch. You can’t do that any other way! You need a heart rate watch to ensure you stay within your target zones throughout your cardio session. This makes it very easy for you.

Approved Activities for your Heart


Its highly recommend you alternate cardio sessions between a few different machines or a few different activities. 2 to 3 different activities should do the trick and will keep your body from adapting. If you need a good list of cardiovascular activities that keep your cardio workouts fun, challenging, and interesting, please see the list below.


Rowing Machine

Elliptical Trainers

Treadmill

Stepper Machine

Spinning Cycle

Recumbent Bike 

The machines shown are not the only activities you can do. Machines in your home are very convenient and allow you to do your cardio workouts at any time. They are very helpful! But you’ll probably want to get outside with the fresh air and sun every now and then. Outside activities keep cardio fun and interesting!


Here are some other great cardio activities :


Rowing
Climbing Stairs
Jogging
Running
Walking
Swimming
Cycling
Roller Blading
Jumping Rope
Skiing


Any of the above activities are great cardiovascular activities. Have fun with them.