You’ve decided to start working out to improve your cardiovascular
fitness and/or lose some weight, but you’re afraid that you’ll over do
it or won’t use your time efficiently. How can you determine an
appropriate level of intensity to get the most out of your routine?
Monitoring your heart rate can give you the confidence to challenge
yourself, without going too far.
Your heart rate is influenced by both exercise intensity and level of
conditioning. If you’re out of shape, your heart rate will rise very
quickly and take time to lower when you stop. If you’re well
conditioned, it will take longer and a higher level of intensity to get
your heart rate up; it will then lower (or recover) very quickly when
you stop.
There are two ways to check your heart rate.
Invest in a heart rate monitor -- The cost can start at $75 and go
up.
Count your heart rate yourself -- To find your heart rate, put
your fingers on the middle of the front of your neck and slowly move
them to the side where you will find a groove. Then, with light
pressure, feel for your heart rate (i.e., pulsing sensation).
Target Heart Rate
Using a target heart rate
will help you establish your optimum activity level. To start, calculate
your maximum heart using the following equation: 220 – your
age
Once you know this number, use the following percentages to determine
where you want to be for a particular workout session:
When starting out, use a 55% target level: (220 – age) x
.55
To lose weight, use a longer duration workout at 60-75%:
(220 – age) x .60
To take the next step in fitness using an interval
workout, stay within the 65-85% range: (220 – age) x .70
To eliminate the math, calculate how many beats in ten seconds will
put you into your selected target range. For example, if a 40-year old
wants to stay at 60% target level: (220 – 40) x .60 = 108 beats per minute or 18 beats for a ten second
count.
Remember, these percentages are guidelines. If you have a hard time
maintaining these intensity levels, listen to your body and slow down.
Before starting any exercise program, always check with your physician.
For more information about cardiovascular exercise or other sports
medicine topics, call the Aurora Sports Medicine Hotline™ at (414)
219-7776 or (800) 219-7776.
