Back to Basics: Cardio 2

If you know me, you know that I am always in favor of whatever exercise we get out and do.  Something is always better than nothing.

That said, it’s good to know what we’re aiming for.

 

Before I talk about targets, I need to pause and say that we are all unique.  We all have skills and injury histories and life experiences and proclivities that help and hinder us in our pursuit of fitness.  Fitness is not even kind of one size fits all.  What is appropriate for me is not necessarily appropriate for you.  Heck, what’s appropriate for me today is not ideal for 20-year-old me or 80-year-old me or even next-week me.  We work out in today’s body.

 

So.  Ideally, we want to get about 150 minutes per week of moderate cardio exercise.  That’s half an hour, five days a week.

 

Moderate, in this context, (as Lemony Snicket says), means “at a heart rate that is between 65 and 80 percent of our maximum heart rate.”  Now there’s an explanation that doesn’t explain much.  The next bit contains math.  Sorry about that. 

 

If you want to skip the math, see the rubric I used yesterday (if you can sing, you need to work harder; if you can’t talk, you’re working too hard).

 

OK:  math. 

 

A person’s maximum heart rate is 220 – their age.  For me, this means 220-58, or 162.  My moderate cardio range, therefore, is 65 to 80 % of 162.  That’s 105 to 130.  If we’re wearing a tracker or smart watch, we can see our heart rate right there.  If not, we can take our own pulse.  Over time, however, we get a feel for when we’re working out hard enough and when we’re not.

 

I don’t much worry about people working out at or over their maximum heart rate.  As we approach that level of work, we start to feel like we’re going to die and, being sensible humans, we slow down!

 

Math is over now.

 

Those of us who work out a lot will not have trouble getting in our 150 minutes.  Those of us who prefer screen time to gym time might have to work up to 150 minutes much more slowly.  Starting with five minutes or a walk around the block can be totally appropriate. 

 

Start small and go play.