Cardiovascular (Cardio) Training, Exercise and Workouts 2

Continued from Part 1

Heart Rate

• Every time the heart "beats", it pumps a quantity of blood into the blood circulation system = heart rate.
• The blood is transported by the arteries to the muscles, thereby supplying the muscles with oxygen and necessary nutrients.
• We can feel the throbbing pulse of the arteries by touching the body in two places - convenient while you are training:
  1. the left or right side of the neck = carotid pulse (from the outside eye angle to the neck, downward pulse)
  2. the inside of the wrist = radial pulse (beneath the thumb)
  NB: use light finger pressure only, (the thumb has it's own pulse).

Heart Rate Measurement

A heart rate monitor consisting of an arm band and watch face is used to measure your heart rate.

Fitness machines and devices with built-in receptors can also be used to measure the pulse accurately.

Find heart rate monitors, fitness machines and devices which measure your heart rate during training and exercise on the fitness equipment shopping links page and in many fitness gyms and studios.

Resting Heart Rate :: RHR

To measure your personal resting heart rate you need to:

1. Measure your heart rate for 60 seconds three mornings in a row before you get out of bed.
2. Divide the sum of the three measurements you have written by 3 = your personal resting heart rate.

Maximum Heart Rate :: MHR

220 - the heart rate of a newborn child - minus your age = your target maximum heart rate range for training and exercise programs.

NB:

In a healthy body, pulse and heart rate are almost identical.

In daily speech we often refer to the pulse only as it is easy to measure.

Your physician can determine your heart rate or you can do it yourself by placing your hand with light pressure on the left side of your chest.

Imbalance in pulse and heart rate occurs in damaged or diseased arteries, e.g. when hardening of the arteries - calcification - has taken place.

Optimum Training Pulse :: OTP

Fitness Category

1. Beginner, recent starter, unfit * Advice
2. Reasonably fit, exercises regularly
3. Very fit, athlete, professional sports

* Consult your doctor before starting any training, exercise or workout program.

Pulse Check ::

A simple and reliable pulse check while you work out:

• If your breathing rate slowly increases during training to a faster rate and you can still converse with someone else at the same time, then you are training within the correct - target heart rate - pulse range.
• If you want more exact details - numbers, then count your pulse rate - read how to check your pulse rate during training - for 15 seconds. Multiply the number by 4 = current pulse rate per minute.

All good results take time - achieving your fitness goals will require patience, determination and perseverance.

A exercise program designed to build up your fitness level gradually over time is much more fun - training and exercise should always be fun and enjoyable - and the results are more permanent.

THE WAY IS THE GOAL!

Training, Exercise and Workouts

Fitness Level and Exercise Goals, Frequency, and Duration *