Cardiovascular Training How to Monitor Your Heart Rate
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
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.