Cardio Heart Rate to Keep You in Your Training Zone
Why does your heart rate increase during exercise? Well, the heart continuously circulates blood through the lungs, and during cardio, this process becomes even more important.
During exercise or workout routines, your muscles send a signal telling your body they are in need of more oxygen. The heart then has to increase its activity, and pump more blood to the lungs for oxygenation. This increased oxygenation of your blood is then pumped to the muscles.
Resting Heart Rate
Your resting heart rate is the number of heart beats per minute while at rest. The average resting heart rate for an adult is 60 to 100 beats per minute. Some medical conditions might cause a heart rate outside of this range, and your resting heart rate will increase slightly with age.
Extremely well-conditioned athletes can have much lower than average heart rates, which is an excellent way to prevent heart disease. Lance Armstrong reportedly has a resting heart rate of an amazing 35-40 beats per minute.
This indicates a body that is running at peak efficiency, as the heart has very little work to do to properly oxygenate the body.
Measuring Your Cardio Heart Rate
I have found that the easiest way to measure your heart rate during exercise is to slow your pace to a point where you can take your pulse on your wrist. Place the tips of your index and middle fingers lightly over the inside of your left wrist (on the upper side) as shown.
Count the heart beats in 15 seconds using your wrist watch. Multiply this number X 4, and that is your heart rate per minute.
Your beats per minute will vary greatly depending on your physical conditioning. When I am in very good cardio shape, even after an intense run or long bike, my heart rate does not go much above 125 beats per minute, even with higher intensity.
During times in my life when I have suffered an injury and take several months off from exercise, when I have started back my heart rate soars to 145+ after just a few minutes of cardio.
As your conditioning improves with exercise, it is very satisfying to see your cardio heart rate slowly decrease during exercise as your conditioning improves weekly. This improved heart rate is a clear sign of your body’s improving efficiency.
Training Heart Rate
Your target cardio heart rate for any cardio exercise is 50% to 85% of your max heart rate.
For men, Max Heart Rate (MHR) = 220 – (your age)
For women, Max Heart Rate (MHR) = 226 – (your age)
So, if you are 35 years old, your max heart rate (MHR) is 185 beats per minute (220 – 35 = 185), and 50% to 85% would be as follows:
50% x 185 = 92 beats per minute
85% x 185 = 157 beats per minute
So your target heart rate for cardio training would be 92 to 157 beats per minute.
If you are a cardio beginner, you should be closer to the 92 – 110 heart rate range, and more experienced and conditioned athletes can move closer to the 157 range.
Heart Rate Training Zones
The following shows heart rate training zones: