Cardio Tip

Most people know that they should be doing some sort of cardiovascular exercise to increase their aerobic capacity and strengthen their heart, but the confusion is usually what type and how long.

The type of cardio you should do is anything that elevates your heart rate to the appropriate levels. If you have access to a gym, you can use a treadmill, elliptical, bike, rower, stepper, stairmill, etc. If no gym access, get out and walk fast, jog, or run.

If you are a beginner, consider using the bike, or a lower level of the elliptical or treadmill. As far as what pieces produce the most cardio output, a study conducted at a midwest university confirmed that the treadmill produced the most, followed by the elliptical and bike respectively.

Also, if you have a knee or back issue, your best bet is to stick with the elliptical or bike.

Now that you know what you are going to do, how long should you do it? First, determine your cardio heart rate training zone. This is easily done with a simple equation.
220-(your age)x 0.65 = 65% of your training zone (your heart rate)
220-(your age)x 0.85 = 85% of your training zone (your heart rate)

When starting out, train for 15-20 minutes with your HR at 65%. Add 5 minutes to warm up and 5 minutes to cool down.

As you progress into your routine (a few weeks), work harder and longer. Train at 75% to 85% for 30-45 minutes, adding 5 minutes for warmup and cool down.

Always listen to your body. If you don't feel well, STOP, see a doctor. HVF is not responsible for your injury or death as a result of applying this information.

Good Luck - Hudson Valley Fitness