Cardiovascular Exercise Equipment Will Benefit Your Heart

We have all heard of the many benefits of cardiovascular exercise equipment. If you want to keep your heart in good shape and reduce your risk for developing heart and lung disease there's no better way than to engage in sports such as walking, jogging, cycling, swimming, in-line skating or cross-county skiing. When it comes to heart-healthy workouts, getting in your target heart rate zone is important, according to the experts at Life Fitness, a leading manufacturer of a full line of cardiovascular exercise equipment.

Working out on cardiovascular exercise equipment has to be done at the correct intensity level. "You don't want to incur any injuries or exhaust yourself by exercising too hard, whereas exercising too lightly may not produce the results you are looking for. To prevent burn-out and to achieve better results you should exercise regularly and when you do, get in your target heart rate zone and stay there," according to Christine "CC" Cunningham, M.S., ATC/L, CSCS, fitness education manager, Life Fitness Academy, the training and education department of Life Fitness.

According to the American College of Sports Medicine (ACSM), determining your target heart rate zone requires just a few quick calculations. First determine your predicted maximum heart rate by subtracting your age from 220. Then take 65 percent and 90 percent of that number, and that's your target heart rate zone. For example, a healthy 32-year-old's maximum heart rate is 188 beats per minute (220 minus 32). So his or her target heart rate zone is between 122 beats per minute (65 percent of 188) and 169 beats per minute (90 percent of 188). That means he or she should perform workouts on cardiovascular exercise equipment hard enough that his or her heart rate reaches at least 122 beats per minute, but not so hard that it exceeds 169 beats per minute.

If you are considering beginning a workout regimen using cardiovascular exercise equipment, remember to keep heart rates at the lower end of the target zone until you get used to regular exercise. Always consult with your doctor before starting out on any kind of workout regimen. If your body is already accustomed to regular exercise you should maintain a heart rate near the upper limit of your zone for the duration of the workout. The ACSM recommends doing cardiac exercise by staying in your target heart rate zone for 20 minutes to 60 minutes a day, three to five times a week.

It's important to monitor your heart rate when using cardiovascular exercise equipment. You can use the first two fingers of one hand to apply light pressure at the carotid artery, on the neck, or the radial artery, in the wrist, to check your pulse. Count the number of beats for 10 seconds and multiply the number by six. Another way is to use a heart rate monitor, such as a pulse monitor, a telemetry chest strap or hand sensors. When you know your heart rate, you can adjust your workout to keep it in your target zone for maximum effectiveness.

Keeping track of your heart rate is no longer guesswork with treadmills, recumbent exercise bikes, elliptical machines and stairclimbers that will calculate your target heart rate and automatically adjust incline or resistance to keep you within your target heart rate zone. Cardiovascular exercise equipment from manufacturers such as LifeFitness is equipped with heart rate monitoring technology to do the job for you.

A better-conditioned heart works more efficiently and adjusts more easily to exercise, so as you become more physically fit you will have to work harder to elevate your heart rate within the target zone. For example, if jogging on cardiovascular exercise equipment such as a treadmill at a 10-minutes-per-mile pace elevates your heart to your target rate now, you might find that in a few months, getting to your ideal range requires a pace of 9.5 minutes per mile or faster.

By incorporating a regular workout routine in your daily life using cardiovascular home exercise equipment, you can make your heart stronger and more efficient. So be heart-smart when you exercise and get in your zone -- your heart rate zone, that is.

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