Cardio Workout HQ

You always need to be aware of your intensity level during a cardio workout. Getting into the aerobic zone is the key to both cardiovascular benefits and calorie burning. You will often hear about the “target zone” or “target heart rate”-this is a percentage increase over your normal pulse rate. To get a real cardio workout, you want to keep your pulse in the target zone for 20 minutes. A heart rate monitor you wear is the easiest way to keep track during your cardio workout.

Your personal target zone depends upon your age, weight, and fitness level, and can change over time. Once you know your target heart rate, during your cardio workout you should periodically check your pulse by using your index finger and middle finger to find the pulse below your ear behind your jaw. Count the number of beats for 10 seconds and multiply by six.

The other way of maintaining your cardio workout in the target zone is by using the scale of perceived exertion. The standard is the Borg Rating of Perceived Exertion. Essentially, you’ll know when you’re in your target zone when you are breaking a sweat and can tell you’re working, but can still say at least 25 words without gasping for breath. You should be able to describe the exercise as “somewhat hard.” If your cardio workout involves interval training, during a one-minute interval of intensity you should feel like you’re working hard and would find it difficult to say more than a couple of words at one time.

The post-interval recuperation period during a cardio workout is at a level where you still break a light sweat but can talk comfortably.

About one in four Americans is overweight, but whether or not you have weight concerns, cardio workouts are important for your overall health. They’re also good for your emotional wellbeing. Cardio workouts increase endorphins, which give you a sense of well-being. A good cardio workout will exercise your heart muscle, increase your lung capacity, burn calories and reduce stress.

There is no one “best” cardio workout. The ideal cardio workout is one that you enjoy, because you’ll be more likely to do it. Success is measured by how hard you work-but it doesn’t have to feel like work. For some people, a pleasant workout is spending 20 minutes on a treadmill watching TV or a movie; others have more fun when the workout takes the form of dancing. If the time goes by quickly, you know you’ve found the cardio workout for you.

There is also no one best time of day for a cardio workout. The advantage to doing a cardio workout in the morning is that it helps burn off fat stored overnight, helps you start off the day with a sense of well-being, and jumpstarts your metabolism. However, working out later in the day burns off calories you’ve consumed during the day, and helps release stress that may let you sleep better. You may find that setting a regular time for your cardio workout helps you keep to the routine, but you will get just as many benefits if
you aren’t consistent. Just make sure that you do a cardio workout that keeps you at your target heart rate for at least 20 minutes at least twice a week. If you want to lose weight, make sure you work out for at least 30 minutes three or four times a week.