There is a common misconception that the more intense the workout is, the better it will be for us. This most certainly makes its way into how many people approach cardiovascular exercise. It is important to stay educated on what type of activity – and at what level – is best for you.
How to Approach Cardio
In beginning any exercise program, it is important to first identify your training goals. That is what will guide what type of cardio exercise you should do. For example, interval style training with alternating 30-60 seconds of hard, high intensity and 1 to 2 minutes of light to moderate work (Zone 4, 5, and 6) can be used to increase performance and high intensity work capacity.
Steady state activity at a moderate intensity (Zone 1, 2, 3) can help your body use fat as fuel and lead to body composition improvements.
Heart Rate Based Training
Using heart rate-based training is a great way to make sure you are working at the proper intensity that matches your goals. A simple way to find your percentages is taking 220 minus your age and then selecting the appropriate percentage of that number. See the chart below for guidance:
Reducing Risk of Cardiovascular Disease
The recommended amount of activity to help decrease risk of cardiovascular disease is 150-300 minutes a week. With heart rate-based training, you can be more specific as to how you would like to use those weekly minutes of activity, based on other goals and recommendations.
Hoag Executive Health can help you identify your goals and provide you with a set of actionable steps to get you there! Contact us today at (949) 202-4923 to learn more!
