Get a better cardio workout by measuring your heart rate

We’ve all heard the term “cardiovascular exercise” at least once before, but what exactly does it mean and why is it so important? According to the American College of Sports Medicine (ACSM), cardiovascular exercise is “any activity that uses large muscle groups, can be sustained continuously, and is rhythmic and aerobic in nature.” The most popular forms of cardiovascular exercise are running, walking, cycling, and swimming, but any activity that meets the ACSM guidelines can be considered to have the same aerobic and cardiovascular benefits. These benefits play a huge role in preventing major health problems, such as coronary heart disease, by lowering resting blood pressure, reducing body fat, improving glucose tolerance, reducing insulin needs, and increasing levels. of HDL cholesterol (the good cholesterol). Additionally, having a stronger heart and cardiovascular system results in a decrease in heart rate and blood pressure during daily activities, as well as an increase in energy, stamina, and overall endurance.

To find your resting heart rate (RHR), relax for five minutes and then measure your heart rate by placing two fingers on the radial artery of your wrist, just below the palm of your hand. You can count the pulses for one minute or measure for 10 seconds and multiply the number of beats by 6.

There are four steps to finding your THR zone:

1,220 – age = MHR

2. MHR – RHR = HRR

3. FCR x% of FCR (40%) =% of FCR

4.% of FCR + RHR = THR

To find the maximum intensity of your workout, replace 40% with 85%. For example, for a 24-year-old with an HRR of 80, the target heart rate zone would be 126-177 BPM. During your workout, measure your pulse again for 10 seconds and multiply it by 6 to see if your BPM falls in your THR zone. If it is too high or too low, adjust the intensity of your activity and measure your pulse again.

There are also heart rate monitors that you can buy that will measure your heart rate and notify you if you are not working in your predetermined target zone. They also include calorie counters, which can be helpful for those with weight loss or maintenance goals.