Cardiovascular Fitness

How much Cardio do I need?

For improving cardiovascular fitness in general, three or four times per week for 20 to 40 minutes per session (depending on your current level of fitness) will yield good results.

Which Type of Cardio Should I Do?

f your goal is to improve your general cardiovascular fitness, do moderate intensity work where you are starting to breathe deeply and you can feel that you are working.

Maximum Heart Rate

Your maximum heart rate (HR max) is the theoretical number of beats per minute that your heart is capable of producing.
his is found by subtracting your age from 220, e.g. if you're 40 years old,
220 - 40 = 180 HR max.

220-30=190 HR max

To measure aerobic exercise intensity, percentage of HR max (%HR max) is often used. If you want to exercise at 60% of your HR max, your heart rate should be, using the example above, around 108 beats per minute.

60% of 190=114

Your heart rate is your guide for cardiovascular exercise intensity.

Target Heart Rate

Your Target Heart Rate is the range of heart beats per minute at which you should work at in order to best achieve aerobic fitness. This range is typically between 60% to 80% of your HR max. The bottom end of the scale is best for low intensity training while the top end is for high intensity training.

60-80% of 190

is 114 to 152

Taking Your Heart Rate

The first is on the inside of the wrist below your thumb. Use your forefinger and middle finger to feel the pulse (this is known as palpation). The second site is on the carotid artery on the neck (either side). Place your fingers on the side of your windpipe, just below the jaw. Count the beats for 10 seconds then multiply by six to get beats per minute. This count can last for 10 seconds, 15 seconds, 20 seconds, 30 seconds or a full minute. Multiply by 6, 4, 3, and 2 respectively to get beats per minute.

An electronic heart rate monitor that is strapped to your chest or on a watch can also be used to keep track of your heart rate (the chest strap style is usually more accurate, being much closer to your heart). There are also some cardio machines that have touch sensitive pads on the handlebars that can take your pulse by counting the electrical signals of your heart beat. Make sure the pads are clean and dry and grip them firmly.