Safe Aerobic Exercise and Your Target Heart Rate

Do you have a tendency to “kill yourself” at the gym, hoping for quicker fitness results? Try something new - pace yourself…

Today we’ll focus on developing a sensible regimen for aerobic (cardio) exercise.

Note: Before you begin any exercise program, consult your health care provider to learn about any possible contraindications or restrictions.

Aerobic exercise is any constant movement you perform at a steady pace, at a target heart rate that is appropriate for your age, fitness level and goals. For maximum health and weight management benefits, it is recommended that you perform aerobic exercise for 30 to 60 minutes per day, 3 to 6 days a week.

Note: While most people who exercise tend to “put in” their 30-60 minutes all at once, recent research shows that a few 10-15 minute sessions sprinkled throughout a day are also beneficial. This is great news for extremely busy individuals who may not have an hour block available, but would like to increase their physical activity.

If you are completely new to exercising and totally out of shape, it’s OK to start slowly - even 5 minutes a day, at a relatively low pace (e.g., walk) - and gradually build your way up to where you want to be. Just add a couple of minutes to your daily workout each week, and then also gradually increase your pace.

To avoid boredom, as well as injury, switch between different exercises during each session that lasts longer than 20 minutes. Also, try finding an exercise buddy - you will both motivate each other and make the time pass faster.
To keep a safe pace, you need to be aware of two concepts: maximum heart rate (MHR), and target heart rate (THR). (Heart rate is the number of heart beats per minute.)
To calculate your MHR, subtract your age from 220:
220 minus your age in years equals your maximum heart rate
For example, if you are 52, your MHR is 168 (220-52=168).
Your THR is a percentage of your MHR, and differs based on your fitness level and goal at the moment:

50% to 60% MHR = THR for beginner level workout and intermediate or advanced level warm-up
60% to 70% MHR = THR for maximum fat burning benefit (intermediate & advanced)
70% to 80% MHR = THR for maximum cardio / endurance benefit (intermediate & advanced)

(Higher percentages of MHR are for professional athletes, and do not apply to “regular mortals” who just want to get in shape, so we won’t go there.)

For example, let’s assume our 52-year-old has an intermediate fitness level (is able to work out for 30 to 45 minutes at a time, at 65% MHR or faster). Here are this person’s THR calculations:

For warm-up:
55% of 168 = 168 x 0.55 = ab. 92 heart beats per minute (+/- 8 beats)

For fat burning:
65% of 168 = 168 x 0.65 = ab. 109 heart beats per minute (+/- 8 beats)

For cardio:
75% of 168 = 168 x 0.75 = ab. 126 heart beats per minute (+/- 8 beats)

If you are using equipment, such as a treadmill or a ski machine, it often comes with a built-in heart rate monitor. You can also invest in a monitor you’d wear on your wrist - this way you can use it as you jog or walk outside.

WARNING: If you have difficulty catching breath and answering simple questions while exercising, you are most likely exceeding your target heart rate and getting dangerously close to your maximum heart rate. Slow down!

Source : here