Cardiovascular Training How to Monitor Your Heart Rate

October 18, 2017

Cardiovascular training is very important for a number of reasons.

  • Lower blood pressure 

  • Lower cholesterol levels

  • Burn Calories and shed excess weight

  • Improve Heart Health

  • Improve Hormonal Health

  • Increase Metabolism

  • Improved Endurance

  • Management of Diabetes 

 

What should I do? For how long? How do I know if I am doing enough?

 

 

It is recommended to have at least 150 minutes of light to moderate intensity exercise per week. Which equates to 60 to 85 percent of your maximum heart rate.

 

To calculate your heart rate max (HRmax):   220 - (your age) = HRmax

 

Your target range is going to be between 60-85% of your HRmax.

 

For example: if your age is 65

 

            220-65 = 155 beats per minute (bpm) = Heart Rate Max.  (HRmax)

            60% of 155 = 93 bpm

            85% of 155 = 132 bpm

 

For this example the target heart rate range would be 93 bpm to 132 bpm.

 

Who can help me start a program?

It is important to consult with your physical therapist before starting a program especially if you have not been doing any exercise on a regular basis and if you have other health factors can influence your exercise tolerance. 

Lakeway Aquatic Physical Therapy can help you get started, call us today.  

 

 

 

References:  

 

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

 

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WX9NqYTyvIU

 

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.WX9N44TyvIU

 

http://www.ucdenver.edu/academics/colleges/medicine/sportsmed/cusm_patient_resources/Documents/Training%20for%20Cardiovascular%20Fitness.pdf

 

https://www.jstage.jst.go.jp/article/circj/77/2/77_CJ-13-0007/_pdf

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