What is cardiovascular exercise
April 12, 2012 by admin
Filed under Aerobic Exercises
Article by Starlightoko
All it amounts to is exercises that involve the large muscles like legs and help make your heart and lungs stronger. Your ‘target heart rates zone’ is a range of that is considered to be the best rate to be in to give your heart a good workout. One way measure the amount of exertion while exercising is by monitoring your heart rate. This range is between 50% and 85% of your maximum heart beat Everyone also has a maximum heart rate, which the maximum amount of times your heart can beat in a minute. Everyone has a resting heart rate, which is just what it sounds like – the rate your heart beats per minute while you are resting. You can measure your heart rate manually or with a heart rate monitor. Some people refer to Cardiovascular exercise as aerobic exercise, some people even call it ‘cardio’ for short. Cardiovascular exercise is activity involving the large muscles, such as your legs. The word ‘aerobic’ refers to something that needs oxygen. it is the number of times your heart beats per minute. I prefer using a heart rate monitor, but more about that later. To give your heart a proper workout you need to make sure that you do your cardiovacular exercise with a certain amount of intensity, but you don’t want to overdo it. Outside of exercise, terms like ‘aerobic bacteria’ refer to bacteria that need oxygen to survive, and ‘anaerobic bacteria’ are ones that do not need oxygen to stay alive. Cardiovascular exercise has lots of health benefits like lowering your blood pressure, and also it can burn lots of calories – for those of you who want to lose weight. During cardiovascular or aerobic exercise oxygen gets continuously delivered to your muscles.
Your maximum heart beat can be determined by a doctor, or you can use a formula to calculate a rough estimate. The most common way to calculate it is the following:
For women:226 – (your age) = your maximum heart rate
For men:220 – (your age) = your maximum heart beat For example, if you are a 32 year old woman: substract 32 from 226
226 – 32 = 194
Then take that number and multiply it by .5, to get your lower end of your target zone. And then multiply that same number by .85 to get the upper end of your zone. For example:
194 x .5 = 97
and
194 x .85 = 164.9
So, for a 32 year old woman an estimate of her maximum heart beat is 194. And her ‘target rate zone’ is between 97 and 164.9 heart beats per minute.
Other methods exist for calculating your maximum and target zone heart sounds, including using a heart sounds monitor and the Karvonen method.
