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Best Cardio Exercises for Every Level   
Daily Dose
Physical activity has been shown to lower cholesterol and blood pressure, as well as to decrease the risk of heart disease, diabetes, stroke, and some cancers. As a personal trainer, I find the effects of exercise to be pretty exciting! The most frequent question I get from clients is about how much exercise is needed in order to decrease risk of these diseases. The truth is, if you’re new to exercise or you’ve been sedentary for an extended period of time, you should start slowly and work your way up to optimal levels. Begin exercising just a few days a week and keep your intensity moderate to low. By doing this you will decrease your chance of injury and give your body time to adjust to a new regimen of physical activity. As you become acclimated to your routine, you can add more days of exercise, increase the duration of your activity or try more challenging types of exercise. Remember to choose activities that you enjoy doing; you’ll be more likely to keep it up and make it a healthy habit for life!

Recommendations for Cardiovascular Exercise
 
Level
Frequency
Intensity
Types of Exercise
Duration
Beginners
2 to 3 Days a week
Low to moderate intensity (50-70% of MHR
Low impact:
  • Walking
  • Stationary bicycle
  • Water aerobics
  • Low impact floor or chair aerobics
  • Swimming
20 to 30 Minutes to start. Work your way up to 60 minutes. Can be done in 10-minute increments
Physically Active
5 to 7 days a week
Moderate intensity on most days (60-70% of MHR) 1 or 2 days of higher intensity (70-90% of MHR)
  • Jogging/running
  • Elliptical
  • Higher intensity group fitness classes
  • Rowing
  • Swimming
  • Interval training 45 to 60 minutes a day
Interval training 45 to 60 minutes a day Higher intensity workouts can be 30 minutes


How to Determine Your Maximum Heart Rate (MHR) and % of Maximum Heart Rate

Step 1: Calculate Your Maximum Heart Rate

Here’s the formula: 220-age=MHR

Step 2: Calculate Your Heart Rate Reserve (HRR)

Here’s the formula: MHR-Resting Heart Rate (RHR) = Heart Rate Reserve (HRR)

Step 3: Calculate Your Percent of Maximum Heart Rate (MHR)

Here’s the formula: (HRR x % of MHR at which you wish to work out) + RHR = % of MHR

Here’s an example of the MHR for a 50-year old individual with a resting heart rate of 60

Example formula:
220-50=170(MHR)

170-60(RHR)=110

(110 x 60%) + 60=126

126 is the heart rate that you would need to reach to be working out at 60% of your MHR.
 

ADDED TO  Exercise- Tips  1885 days 1 hour 0 min ago
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