Being active and performing cardio-workouts make our
lives better. Moving and exercising increases the blood flow to our
muscles, monitors body weight and assists in losing pounds if
required, reduces stress, gives temporary relief from depression and
anxiety, builds stronger heart and lungs, gives you more energy,
promotes a better sleep, helps to reduce the risk of heart disease
and some cancers, and improves self-image and confidence.
Cardio exercise simply means that you perform an
activity that raises your heart rate to a level where the heart is
working, (training) and pumping blood and oxygen to the essential
muscles. Start slowly and make it a habit.
Higher intensity cardio workouts such as jogging
for 20 to 30 minutes several times per week , or mid to lower
intensity workouts like walking, for a total of 45 to 60 minutes
every day, is a great way to live a better life and improve your
It is important to monitor your exercise
intensity. If you do not work within the training zone, you may not
see the results you are looking for. If you are training too hard,
injuries may occur or you may experience burn out. If you are not
working hard enough, you will see no change in your physical
conditioning and frustration will result.
Determining your Personal Training Heart Rate
An easy formula to follow is to:
Take the number 220 minus your age. Work between
60 and 80 percent of this number to be within your training zone.
There are a few ways to monitor how hard you are
- A Heart Rate Monitor can be placed on your
chest, picking up your heart rate and displaying it on a wrist
monitor. This is a very accurate measurement and it enables you
to work within your target heart rate zone.
- Taking your pulse will also give you
information as to how fast your heart is beating and if you are
within your training zone. Place your index and middle fingers
under your ear, and then slide your fingers down until they are
directly under your jawbone. Press lightly. Start counting with
zero on the first beat and count for 10 seconds then multiply by
six. Check your pulse frequently throughout the workout to
ensure you are within your target heart rate zone.
- One of the easiest measuring tools is the 'Talk
Test'. While you are training, you should be able to talk during
your workout. If you cannot talk and feel breathless then you
are working too hard. Slow down somewhat. If you can carry on an
easy lengthy conversation, then you need to work harder.
Whatever exercise you choose, make sure you
play it safe and have fun!