Warm up slowly for 5-10 minutes before bringing your heart rate up to 60% of your maximum. Maximum heart rate can be estimated using the following formula: 220 - age = Estimated Maximum Heart Rate. Multiply your estimated maximum heart rate by .6 to get your 60% training heart rate. You can take your pulse for 10 seconds and mu ltiply it by 6 to determine your heart rate or simply wear a heart rate monitor. A heart rate monitor will provide a constant, accurate reading without interrupting your workout. Studies show that at 60% of your maximum heart rate you will get effective calorie burning for your time spent exercising. As you progress and increase your fitness level you may work up to 85% of your maximum heart rate and obtain greater weight loss and cardiovascular benefit. (You should consult your physician or personal trainer as to your beginning recommended training range.)
Why Do It? Training between 60% - 85% of your maximum heart rate, 3 times per week for 20-60 minutes per session will offer you the following benefits:
- Weight Loss
- Reduced Risk of Heart Disease
- Reduced Blood Pressure
- Reduced Cholesterol Level
- Reduced Stress and Feelings of Depression and Anxiety
- Reduced Risk of Developing Diabetes
- Improved Sleep Patterns
- Improved Energy Level
- Improved Digestion
- Improved Psychological Well-Being
By starting slowly your first two weeks, you will quickly see that cardiovascular exercise can be enjoyable and beneficial. We offer the following forms of cardiovascular conditioning equipment and classes at the facility:
- Treadmill
- Elliptical Cross-Trainer
- Recumbent Bicycle
- Upright Bicycle
- StairClimber
- Cyclin' Class
- Step Class
- Circuit Class
- KickBoxing Class
- Low Impact Aerobics Class
During your complimentary initial training session you can get more information about what specific exercises will be most appropriate for you. You'll see that it can be fun to get fit at Christi's! |
