What is “cardio”?
“Cardiovascular exercise involves movement that gets your heart rate up to improve oxygen consumption by the body. An essential part of every exercise program, cardio not only helps you lose or maintain weight, it helps you build endurance so you can remain active for a longer period of time.” (source: acefitness.org4/24/2013)
How much cardio do you need?
“Adults should aim for: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week….. OR …. 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week.”
source: cdc.gov 4/24/2013 (Centers for Disease Control and Prevention)
Any amount of cardio is better than NO cardio.
For customized cardio programs, visit my new website GymMenu.com with the button below.
Easiest Cardio workout method – Time and Distance Training
The simplest method for cardio training is to select a known distance such as a mile. Try to walk this mile in 15 minutes. Next time you can try to walk it in 14 minutes and 30 seconds. Repeat this same distance at a faster pace…. Slowly take time off your known distance to improve your cardio ability! This is easier than trying to constantly monitor your heart rate.
Is a mile too far? Use your street! Try 2 or 3 laps around your block, your yard, or your neighborhood, depending on the size. You can time it and try to beat that time on the next cardio session!
Complicated Cardio workout method – Heart Rate Zone Training:
“Target heart rate zone is the range of the number of times your heart beats per minute used to monitor training intensity while cardio training. For an average healthy adult, the American College of Sports Medicine (ACSM) recommends the intensity of exercise be between 55% to 90% of maximum heart rate (HRmax). ” (source – acsm.org)
How do you find your target heart rate zones?
Use the 220-age formula.
Maximum Heart Rate Zone (Simplest Method)
Formula: 220 minus your age times intensity between 55% to 90%.
Example: 33 year old woman, seeking an intensity of 70 percent of maximal heart rate (a midrange percent frequently used by adults):
220-33 = 187 (estimated HRmax)
187 x .70 (percent exercise intensity)
131 target heart rate
What does this mean for you?
Enter your age into the formula above to find a working heart rate range for your cardio activities.
Decide how many days a week you can dedicate to cardio training. Example: Monday, Wednesday and Friday perform 30 minutes of moderate cardio on each day for a total of 90 minutes of cardio that week! Congrats! You are on your way towards a lighter, leaner, healthier body!
Do not forget strength training! – View my full body workout videos!
220-age heart rate formula works for every adult. 220-age heart rate formula can vary based upon genetic heart related conditions/diseases. 220-age formula can vary based upon medication usage. Consult your physician for specific workout suggestions.
Heart rate formula uses: 220-21, 220-22, 220-23, 220-24, 220-25, 220-26, 220-27, 220-28, 220-29, 220-29, 220-30, 220-31, 220-32, 220-33, 220-34, 220-35, 220-36, 220-37, 220-38, 220-39, 220-40, 220-41, 220-42, 220-43, 220-43, 220-44, 220-45, 220-46, 220-47, 220-48, 220-49, 220-50, 220-51, 220-52, 220-53, 220-54, 220-55, 220-56, 220-57, 220-58, 220-59, 220-60, 220-61, 220-62, 220-63, 220-64, 220-65, 220-66, 220-67, 220-68, 220-69, heart rate zone formula