Cardiovascular exercise can reduce cholesterol, blood pressure, and body-fat, but it is easy to become overwhelmed by the many options available for a cardiovascular workout. Whatever you choose, there is a simple formula to ensure that you are utilizing your time the most effectively.
Step One: Find Max Heart Rate
Figure out your maximum heart rate by subtracting your age from 220. For example, a 35-year-old person would have a maximum heart rate of 185.
Step Two: Find Target Heart Rate
To determine your target heart range, multiply your maximum heart rate by 0.6. Then multiply your maximum heart rate by 0.8. That means our 35-year-old example with a maximum heart rate of 185 would have a target heart range of 111 to 148 beats per minute.
Step Three: Monitor Your Pulse
Many pieces of cardio equipment include built-in heart rate monitors, and digital watches or other devices that monitor heart rate are also readily available. But if neither is convenient for you, the easy way to manually take your pulse is to turn your hand palm up and place your index and middle fingers gently across your wrist. Feel for your pulse over the radial artery (on the thumb side of your wrist).
Then count the number of beats you feel in 10 seconds. Just multiply that number by six and that is the number of beats per minute. Start by taking your pulse every five to 10 minutes during your cardio workout until you become familiar with working in your optimal range.
Try to stay within your target heart rate range a minimum of three times a week for 20-50 minutes. If you work above your target heart rate range you may be burning stored sugar or possibly even lean body tissue instead of body-fat. High intensity workouts such as interval training are great for advanced exercisers, but if you are simply looking to slim down these workouts may not be for you.
The most important rule is to not overdo it and consult your physician before you start any rigorous cardio program.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.