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After a few weeks of power walking 30 minutes five days a week, I noticed I was no longer getting weight loss results. I felt good after walking, but mysteriously stopped loosing weight. Assuming power walking was not challenging enough, I purchased an elliptical cross trainer that displayed heart rate, calories burned and intensity levels. The first three weeks on the elliptical cross trainer I noticed results, then after three weeks another slow down occurred. Frustrated, I booked a pampering spa trip with my good friend Sonya, who has a body to die for. It was on this trip I identified the missing ingredient in my cardio workout - my target heart rate zone. Utilizing this is crucial to maximizing your workout. I had hit a plateau; my body became conditioned to the same routine and stopped burning as many calories. Once I started incorporating my target heart rate zone, I I started losing weight and seeing incredible results. I lost two pounds in three days on that pampering trip. We all know that cardiovascular activity is good for us. I committed to cardio exercise because I wanted to lose weight, relieve menopause stress, tone my aging saggy muscles, improve my mood, get some sleep after suffering from night sweats and get my blood pressure down from recent menopause weight gain. What are your reasons for doing cardiovascular exercise? Benefits of Cardiovascular Activity
Once you select the cardio activity that you enjoy and fits into your lifestyle, make a commitment to do it five days a week. Types of cardiovascular exercises
A few tips before you start your cardio program: Discuss your program with your doctor, schedule cardio workouts in your calendar, aim to do at least 20-30 continuous minutes, and make sure you have good gear or equipment. If you are jogging or power walking the proper pair of shoes is important in order to avoid injury. Also, consider incorporating music, reading or watching TV during your training so you don’t get bored. My favorite workouts are with a buddy, so wrangle a friend and have fun chatting during your session. Don’t forget to mix it up. If you are working out at the gym, switch between the elliptical cross trainer and the treadmill. If you are power walking in your neighborhood, try hiking or biking with a friend as a substitute. Okay, now that you know the amazing benefits of cardiovascular activity, you have selected an activity that interests you, made the commitment and have the proper gear or equipment it is time to maximize your workout. Your secret weapon is to calculate your target heart rate zone and apply it to your cardio workouts! It’s easy. How to calculate your target heart rate zoneUtilizing your heart rate levels during cardio workouts will insure you get an effective workout. The Target Heart Rate (THR) is your pulse rate per minute, and it can guide you through safely exercising while you maximize your routine. During your cardio sessions the range for your target heart rate should be between 60% and 80% of your maximum heart rate. First determine your maximum heart rate (MHR). Which is the upper limit of what your heart can handle during physical activity. Second, multiply your maximum heart rate by 60% and 80%. This will determine the low and high end of your target heart rate zone. For example:
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