Cardio revisited

I wrote this column a few years ago and the heart rate question is very popular, so I hope this helps answer those questions.

If you have been to the gym lately and used cardio equipment, you must have noticed that on many of the treadmills, stationary bikes and elliptical machines, they have heart rate charts. These charts show the heart rate on the y-axis and age on the x-axis. Many cardiovascular machines are also equipped with heart rate sensors so you can continually check your heart rate to the chart and your age.

You may have looked at the chart and wondered what your heart rate should be based on the chart and how it applies to your fitness level and current workout. Let us first take a look at the type of workout you are getting using cardiovascular machines. This type of workout is called cardiorespiratory exercise. You are working both your cardiovascular and respiratory systems. In order to have an effective workout, it is recommended to do your cardiovascular work within your training range.

What is your training range? Great question. Your range is dependent on your age and is determined with an easy formula. Subtract your age from 220. Take this number and multiply it by .6 and you have your lower exercise range. Multiply it by .8 and there's your higher exercise range. Most of us do not understand these numbers or just dislike doing the math so cardiovascular machines come with a target heart rate chart.

The second point is it is very important not to compare yourself to others when dealing with heart rates. Age is a very important factor in finding the right number, regardless of one's fitness level. For example, a 67-year-old's range is 92 to 122. A 24-year-old's range is 118-157. Some people naturally have faster or slower heart rates than others too. If you find that your range is slightly abnormal, you will eventually become familiar with what range is normal for you.

Beginners should work in the lower range. Then, as you increase your cardio conditioning, you will strengthen your heart muscle and respiratory system. As you increase in exercise tolerance, you will start to enjoy a reduction in body weight, blood pressure, bad LDL and total cholesterol and an increase in good HDL cholesterol.

Please remember that when starting any exercise regimen, getting a physical and consulting your doctor is very important regardless of your age. There are many health factors that must be considered. One good example: if you're taking blood pressure medication, you may need to keep your heart rate below a certain level. Whether you're a beginner or off the hook fit, be aware of the warning signs or symptoms that may indicate a problem: chest discomfort and/or pain in arms, neck or jaw, unusual shortness of breath, dizziness or light-headedness that occurs often during exercise, and heart rhythm abnormalities. If one of these symptoms occur, medical attention should be sought immediately.

Finally, cardiorespiratory fitness is one of the most important components of physical fitness and the best indicator of overall health for adults. Cardiorespiratory health is necessary to sustain the energy requirements of a normal life. Effective cardiorespiratory endurance levels help maintain recommended body weight and reduce many other risk factors.

As you hop on those cardiovascular machines and see those target heart rate charts, use them to set your pace and remember, everyone's rate will be different. Set goals and slowly push yourself to that perfect cardiorespiratory fitness level that best fits you.

Judd Jones is a director for the Hagadone Corporation.