(As always, please consult with your physician before starting an exercise program or adjusting your current health plan).
So now that you know the reason to get cardiovascular exercise, let's find your resting heart rate and calculate your training zone. As I mentioned in the podcast, I am taking the basic method for information purposes. There are a few different methods to get to a training heart rate. I want to keep this simple.
To find your resting heart rate (RHR) without technology, place 2 fingers on your carotid artery of the neck (don't press too hard). Set your phone timer or use a watch - count for 10 seconds and multiply by 6 - or do a 1 minute count. The best time to get an accurate resting heart rate is first thing in the morning before starting your day.
Now let's find the training heart rate range. 220 - AGE = Maximum HR (MHR) I will use 55.
220 - 55 = 165, then multiply this number by .64 (64%) and by .76 (76%) -
165 x .64 = 106 bpm 165 x .76 =125 bpm
The heart rate training range is 106-125 bpm. The percentages used are a basic parameter for an individual 50 and beyond. If you are highly active the percentages may shift to 77%-93% respectively.
If you are just beginning a cardio program, the TALK TEST is an acceptable method. The example is being able to carry on a conversation when walking 3mph. If you are doing an activity that is more challenging, you will not be able to speak without pausing for a breath.
It is vital to your heart, organs, brain and your overall well-being to move everyday. Set the goals and get out there!