Where Should Your Heart Rate Be While Doing Cardio?
This is one of the most frequently asked questions when it comes to cardiovascular exercise. Everyone wears some kind of gadget that shows your heart rate but what is that number supposed to be for cardiovascular health when you’re on the elliptical or riding your bike?
The answer can get quite confusing, but I’ll try to keep it simple.
To start, determine your maximum heart rate (which is an approximation). Simple formula: max heart rate is 220-your age. Your target rate zone during exercise is 60-80% of your max heart rate. So, if you’re 50 years old, your max heart rate is 220-50 = 170 bpm (beats per minute). Multiply 170 X 60% (for the low end) and x 80% (for the high end). Your target heart rate will be between 102 – 136 bpm.
Still confused? Should you be at the high end, low end or right in the middle? That all depends on your fitness level. If you’re just starting a program, aim for the lower end and build up. In time you’ll be able to exercise at a higher heart rate for at least 20 minutes most days. This will enhance your aerobic capacity, the ability of your cardiovascular system to deliver oxygen to all your cells.
So next time you’re on the treadmill, elliptical, on your bike or out for your walk/run, know what your target pulse rate should be and make the effort to keep it there for most of your cardio session. If you don’t have a watch that measures your heart rate, just find your pulse and count the beats for 10 seconds. Multiply that by 6 and you’ll have your heart rate.Enroll Now!