Cardiovascular Fitness: Are you working hard enough?

Cardiovascular Fitness: Are you working hard enough?
As a personal trainer I often hear: "I walk every day and never lose any weight!"
The answer is that you are not working hard enough. Cardiovascular work is anything that will get you moving and get your heart pumping. Your heart is a muscle that needs to be challenged just like any other muscle in your body. You need to exert yourself and feel periods of discomfort. I like to say, "Take baby steps." Maybe the first time you leave the comfort zone of your walk, you take it to a jog for 30 seconds. The next time, jog for a minute. You will see your ability to handle these higher levels of intensity will improve. Here are some guidelines that I have compiled to help you obtain some accuracy about what levels you should be working at:

Target Heart Rate
1. Calculate your Max Heart Rate:
220-Age = Max HR

2. Apply Percentage 60 – 90%
Sedentary 60%
Moderate 75%
Active 90%


Example 1: 45 year old – moderately active
220 - 45=175 Max Heart Rate
175X.75=131 Target Heart Rate

Example 2: 40 year old – very active
220 – 40=180 Max Heart Rate
180X.90=162 Target Heart Rate

This calculation should be used as a means to provide you with a range. You can then progress from there. And remember, the best cardio you do is one that you Enjoy!

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