Cardiovascular exercise can help to reduce cholesterol, blood pressure and body-fat, however, it is easy to become overwhelmed with all of the options available for a cardiovascular workout. You can choose between a stationary bike, treadmill, stairclimber, elliptical machine, or rowing machine or you may prefer aerobic classes, a walk or run outdoors, or even a little cross-country skiing. Whatever you choose, there is a simple formula to ensure that you are utilizing your time the most effectively.

Step One:

Figure out your maximum heart rate by subtracting your age from 220. For example, a 35 year-old person would have a maximum heart rate of 185.

Step Two:

To determine your target heart range, multiply your maximum heart rate by 0.6. Then multiply your maximum heart rate by 0.8. That means our 35-year-old example with a maximum heart rate of 185 would have a target heart range of 111 to 148 beats per minute.

Step Three:

An easy way to manually take your pulse is to turn your hand palm up and place your index and middle fingers gently across your wrist. Feel for a pulse over the radial artery(on the thumb side of your wrist). Then count the number of beats you feel in 10 seconds. Just multiply that number by six and that is the number of beats per minute. Start by taking your pulse every five to 10 minutes during your cardio workout until you become familiar with working in your optimal range.

Try to stay within your target heart rate range a minimum of three times a week for 20-50 minutes. If you work above your target heart rate range you may be burning stored sugar or possibly even lean body tissue instead of body-fat. High intense workouts such as Tae Bo, Spinning Classes, or Interval Workouts are great for advanced exercisers, but if you are simply looking to slim down these workouts may not be for you.

Feel free to utilize different pieces of equipment or stay active outdoors. There is no \”best exercise\” when it comes to cardiovascular fitness, the most important rule is to stay within your target heart range and not to overdo it. You should always stay within your comfort zone when it comes to cardiovascular exercise and consult your physician before you start.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.