We know working out every day is what the heart needs to pump health for the body. The next thing to work on is intensity. The best way to judge your intensity is by your heart rate. It’s easy just subtract your age from the number 220 based on maximum heart rate.
The Mayo Clinic says to aim for 50-70% of your maximum heart rate
For a vigorous workout you should aim for 70-85% of your maximum heart rate. If you’re 34-years old your maximum heart rate is 186. So for the moderate range you should aim for 93-130 beats per minute, and for vigorous workout you should aim for 130-158 beats per minute.
How do you measure it
By placing two fingers on the side of your neck or your rest, don’t press, just feel for the pulse for 15 seconds. Multiply that number times four and this is your heart rate for one minute. If math isn’t your thing then measure your pulse for the full minute or sixty seconds.
In the zone symptoms
After ten minutes of aerobic cardio exercise you should begin to sweat if you are working out in your zone. This can vary slightly depending on your health and how much you are used to working out. Another way to tell is that you should be able to carry on a conversation without being breathless. If you can’t say more than a few words and you’re breathing deeply and you begin to sweat after a few minutes you are working out vigorously.
Some people skip this part of working out altogether but it is another way to keep you in charge of your cardiovascular health and on your toes. When you measure your heart rate activity it’s because you care about your body. Namaste. (see video)
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