Training for cardio means that you're performing workouts and exercises at intensities that stimulate your cardiovascular system. This includes primarily the heart, but also the entire circulatory system, including the lungs. Although all exercise affects the cardiovascular system in some form, cardio training aims to elevate the heart rate at a set percentage of your maximum heart rate. This is often referred to as the "aerobic zone" because it requires aerobic respiration. Determining this zone is a simple calculation.
Step 1
Find your resting heart rate. Sit or lie down for at least 10 minutes. Then find your pulse -- the wrist and neck below the jaw are common places -- and count the number of beats that occur over a period of 10 seconds. Multiply that number by six. This is your resting heart rate.
Step 2
Determine your max heart rate. The most common approach is to subtract your age from 220.
Step 3
Subtract your resting heart rate from your maximum heart rate. Multiply this number by 70 percent. Add your resting heart rate to this number. This is the low end of the aerobic zone, or your cardio zone.
Step 4
Multiply the difference between your maximum and resting heart rates by 80 percent. Add your resting heart rate to this number. This is the high end of the aerobic zone. Your goal when performing cardio workouts is to maintain a heart rate that ranges between the low and high ends of your aerobic zone.
Things You'll Need
- Clock
- Calculator
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