Cardio Workout / How Many Minutes?

Cardio workouts need to last a certain number of minutes to engage the aerobic energy system in our bodies.  In the first few minutes of the cardio workout, your body is not relying on oxygen to break down energy stores in the body.  It takes about 10 minutes for the aerobic system to kick in.  And this is when the fat begins to burn.  Nice!  So, your goal is to get your body used to doing at least 10 minutes straight, keeping your heart rate within your target range (see the other article about cardio workouts on my site), and then add minutes as your muscles get stronger.

Strive for at least 20 -30 minutes of sustained cardio exercise.  The intensity will depend on your heart rate staying within your training range.  If you cannot do 20, start with 10 and add a couple of minutes each week.  Be sure to spend a couple of minutes at a low intensity warming up, and at the end of the workout cooling down.  Follow this with stretch for muscles groups used.

Cardio Workout / What Should My HR Be?

Cardio workouts are essential and necessary to improve health and fitness levels.  In order to get an effective and efficient workout, your heart rate needs to be within a certain range.  Follow this simple math equation to determine what your heart rate should be.  (Note:  beginners should work at the lower end of the range)

TARGET HEART RATE

example

Start with 220                               220

subtract your age                     -  25

equals max heart rate           208 / max # of beats in 1 minute

subtract resting HR *              -75 / take before rising in AM

using this number                 133   multiply it by .60, .70 and .80

Add resting HR back to each of the three numbers to obtain range.  So for our 25 yr old, the range is 154 to 181.  Heart rate should remain within this range, lower for less fit and higher for more fit, in order to improve cardiovascular strength and to burn fat.

* resting heart rate should be taken before rising from bed in the morning.

Cardio Boosts Brain Power

A very interesting article ran in the Parade section of the ProJo on 2/18/09.  According to the article, research suggests regular aerobic exercise may delay or reverse age related brain decline, such as that seen in Alzheimer’s desease and dementia.  The studies are found in the British Journal of Sports Medicine.

So, in addition to the multitude of benefits to doing your cardio, you can add a sharper brain to the list.  Keep moving!