Cardio exercise (part two): heart rate zones and progress metrics

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The Longevity Gym

Pamela Strand, Strand Fitness LLC

25 episodes

3 months ago

Join Pam Strand, podcast host, for conversations around navigating the fitness journey in your middle years to your senior years. For 20 years, Pam has been helping those in their 40's and beyond reach their fitness (and life) goals. And in this podcast, she is sharing what she has learned along the way. It is possible to be stronger, healthier, and more resilient now and in the future.

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Cardio exercise (part two): heart rate zones and progress metrics

The Longevity Gym

14 minutes

1 year ago

Cardio exercise (part two): heart rate zones and progress metrics

Intensity is an essential component to cardiovascular exercise. It ensures that you and yourbody receive the health and fitness benefits associated with this form of exercise. But how do you know how hard to workout?

Tune into this episode of The Longevity Gym to hear Pam Strand, Personal Trainer, answer this very important question.

Hear Pam discuss:

How to calculate your maximum target heart rate
How to determine your thresholds for low, moderate, high, and very high intensity cardio exercise.
Why fitness and health trackers are great tools for heart rate training
The differences between intensities below and above 85% of your maximum target heart rate
Subjective measurements to evaluate your fitness progress
Objective or numeric measures of progress
Why taking a holistic view of your efforts and progress is the best way to stay tuned into your progress and results.

Remember always to exercise at intensities and durations that are safe and healthy for you. Idk you have questions, be sure to check in with your doctors and follow any guidance they provide.

This episode is part of a two part series. If you missed part one, be sure to check out Episode 13: Cardiovascular exercise for the middle years and beyond.

Examples of Maximum Target Heart Rate and Heart Rate Zone Calculations

#1: Simple Maximum Target Heart Rate

220 - Your Age = Maximum Target Heart Rate
Maximum Target Heart Rate x Percent Intensity = Heart Rate Zone

#2: Maximum Target Heart Rate (using resting heart rate)

220 - Your Age = Maximum Target Heart Rate
Maximum Target Heart - Resting Heart Rate = Heart Rate Reserve
(Heart Rate Reserve x Percent Intensity) + Resting Heart Rate = Heart Rate Zone

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Dear Listener,

If you incorporate any of this tips, I'd love to hear about your experience. Please email me. My email is Pam@strandfitnessonline.com.

And if you are not on my email list, please consider signing up. Click here to enter your name and email address. You can also visit my website (www.strandfitnessonline.com) and use the form at the bottom of my home page.

Every two weeks, I will keep you informed of new podcast episodes. And I will send emails more frequently when I have news about offerings that I am launching.

Here's to living longer, stronger, and healthier!

All my best,
Pam