How long should I do a cardio workout? Fit Tips you could use now.

How long should I do a cardio workout?

Aerobic Activities

What is your Pulse?

Resting Heart Rate

Target Heart Rate

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Becoming a Fitness Professional

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Steroids? Read the FACTS

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What is your pulse?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (more oxygen-rich blood is needed by the body when you exercise). Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse

Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. DO NOT place your fingers on your lower neck on either side of your windpipe.

Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.

Use a watch with a second hand, or look at a clock with a second hand.

Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Count your pulse: ______________ beats in 10 seconds x 6 = ___________ beats/minute

What is a normal pulse?

Age Group

Normal Heart Rate at Rest

Children (ages 6 – 15)

70 – 100 beats per minute

Adults (age 18 and over)

60 – 100 beats per minute

What does maximum heart rate mean?

The maximum heart rate is the highest heart rate achieved during maximal exercise. To calculate your PREDICTED MAXIMUM HEART RATE, use this formula:

220 – your age = predicted maximum heart rate

Example: a 40-year-old’s predicted maximum heart rate is 180 beats/minute.

Your ACTUAL MAXIMUM HEART RATE can be determined by a medically supervised graded exercise test.

Please note that some medications and medical conditions may affect your heart rate. If you are taking medications or have a medical condition (such as heart disease, high blood pressure or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected. If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.

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Before you would want to determine your Target Heart Rate, you need to know your Resting Heart Rate

Resting Heart Rate

Before you jump out of bed, dedicate 3 consecutive mornings to look at the clock for one full minute and count your pulse rate.

Write your results down and keep it near your bedside.

#1 morning ________

#2 morning ________

#3 morning ________

TOTAL THE NUMBERS: ________ /. 3 = _________ Resting Heart rate

What is Target Heart Rate?

You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximum heart rate. In some cases, your health care provider may decrease your target heart rate zone to begin with 50 percent.

It is not recommended to exercise above 85 percent of your maximum heart rate. Intensity at that level increases both cardiovascular and orthopedic risk without providing a significant additional benefit from the exercise.

Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.

When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don’t try to over-do it!

To find out if your are exercising in your target zone (between 60 and 80 percent of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

What is your Target Zone?

Age	Target Heart Rate (HR) Zone (60 – 85%)	Predicted Maximum HR
20 25 30 35 40 45 50 55 60 65 70	120 – 170 117 – 166 114 – 162 111 – 157 108 – 153 105 – 149 102 – 145 99 – 140 96 – 136 93 – 132 90 – 123	200 195 190 185 180 175 170 165 160 155 150
	Your Actual Values (Actual values are determined from a graded exercise test)
	Target HR:	Max. HR:

Find your Target Heart Rate for Aerobic Exercise.

Estimated Maximum Heart Rate: 220 minus your age

Maximum beats per minute __________ (Now use this number below where the asterisk * is.)

60% maximum = *__________ X .6 = __________ beats per minute.

80% maximum = *__________ X .8 = __________ beats per minute

My Target Heart Range for aerobic exercise is between__________ and __________ beats per minute.

PLEASE NOTE:
It is always good to know your resting and target heart rate, however, please keep in mind these pointers:

If you can carry on a conversation or “sing” while in the midst of your workout, you are within your Target Heart Rate Zone. There is no need to take your pulse. Your breathing can determine your level at the time.