Women's Healthy Aging

Every one of us has 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 maintained continuously, and is rhythmical and aerobic in nature.” The most popular forms of cardio exercise are running, walking, biking, and swimming, but any activity that fits the ACSM guideline can be considered to have the same aerobic and cardiovascular benefits. These benefits play a huge role in preventing major health issues, such as coronary heart disease, by lowering resting blood pressure, reducing body fat, improving glucose tolerance, reducing insulin needs, and increasing HDL cholesterol (the good cholesterol) levels. Also, having a stronger heart and cardiovascular system results in a decrease in heart rate and blood pressure during every day activities, as well as an increase in overall energy, endurance, and stamina.

In order to know if you are working out at the right intensity to get these benefits of cardio exercise, you need to measure your heart rate during exercise and determine if your heart is beat at an appropriate beats per minute (BPM) pace. To find your target heart rate (THR) zone, you need to know your resting heart rate (RHR), heart rate reserve (HRR), and maximum heart rate (MHR). For most individuals, the intensity of a workout should be between 40-85% of your HRR. For more deconditioned exercisers, 40-50% is appropriate.

To find your resting heart rate (RHR), relax for five minutes and then measure your heart rate by placing two fingers on your radial artery on your wrist, right below the palm of your hand. You can count the pulses for a 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. HRR x % of HRR (40%) = % of HRR
4. % of HRR + RHR = THR

To find the maximum intensity of your workout, replace 40% with 85%. For example, for a 24-year-old with a RHR 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 your activity’s intensity and re-measure your pulse.

There are also heart rate monitors that you can purchase that will measure your heart rate and notify you if you are not working at your predetermined target zone. They also include calorie counters, which may be helpful for those with weight loss or maintenance goals. Click HERE to find a heart rate monitor that fits your personal needs and budget.
 

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