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To test your
heart rate while exercising place your thumb on the underside
of your wrist to locate your pulse. Count the heart beats
for fifteen seconds and multiply that number times four.
That number is your heart rate. To calculate
your ideal target heart rate, subtract your age from two hundred
and twenty.
Everyone has their own preference of exercise,
but these exercises below will get you to your ideal target
heart rate and are some of the best cardio exercises.
Walking
As Exercise
Walking as exercise fits well into most lifestyles
and is something anyone can do at any age. Start out walking
at a medium pace and end up walking briskly so you can get
to your ideal target heart rate.
Walk where you climb slight grades to increase
resistance which will increase your heart rate. Not only will
walking as exercise make you feel good it's one of the best
cardio exercises to do with a friend.
Bicycling
Exercise
Bicycling exercise also offers no age barriers
and people at almost any fitness level can enjoy it. The benefit
of bicycling exercise is it builds your strength and agility.
Like
walking, to get to your ideal target heart rate, find slight
grades to ride on to increase resistance. Bicycling exercise
is not only one of the best cardio exercises it's not likely
that you'll ever get bored.
Swimming
Pool Workout
A swimming pool workout is ideal for a full
body exercise and cardiovascular fitness. Exercise in water
is easy on the joints because the water supports you and water
also provides a natural resistance.
To keep your workout balanced, swim laps using
different strokes to vary the muscles you work. A swimming
pool workout is one of the best cardio exercises because it
gets you to your ideal target heart rate quickly.
Elliptical
Exercise
Working out on an elliptical exerciser is
one of the best cardio exercises available. Like a swimming
pool workout, elliptical exercise is ideal for a full body
exercise and cardiovascular fitness.
The motion of elliptical exercise feels very
natural and compliments normal body movements making it feel
like the workout is easier. Elliptical exercise creates a
safe workout because it reduces the harmful stress and impact
on your muscles and joints.
The duration of any cardiovascular fitness
exercise should be a minimum of twenty minutes and up to sixty
minutes. Test your heart rate while exercising and calculate
your ideal target heart rate.
To get to your ideal target heart rate just
adjust your speed or resistance. That way you get the highest
possible benefit and the best cardio exercise possible.
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