Josh Perez Fitness

There are many health benefits associated with performing cardiovascular activity. It is very important that you implement the right program for your goal, and know your starting abilities. If your using it like you should and performing it properly, regular cardiovascular work can reduce the risk of:

• Heart disease
• Hypertension
• Diabetes
• Osteoporosis
• Overweight
• Obesity

Physical activity can increase ones heart rate , and what we are looking for is for you to be in the target heart rate zone or better known as the “Fat Burning Zone.” In order to find your own specific fat burning zone you need to use the Karvonen Formula. Once determined you can easily find the zone by holding onto the metal strips of the cardio equipment or invest into a Heart Rate Monitor.

All you have to do is throw on the heart monitor and strap it around your chest and connect the watch to your wrist, and in a few moments you will have the number of beats for your heart. From there you can determine if you need to slow down or pick up the pace.

The Karvonen Formula is as follows:

• 220-Age-Resting Pulse=XX(.60)= Low end Heart Rate
• 220-Age-Resting Pulse=XX(.75)=High end Heart Rate

If you are a health risk and just started your zone is 50%-60%. The general members zone is from 60%-75%. If your an endurance athlete looking to compete or shock it up your zone is 75%-85%. The use of a heart rate monitor is a extremely accurate method of measuring your pulse rate. One of the most accurate models include a chest and wrist unit. Monitors that attach to your ear or finger react to many movements and may provide inaccurate measurements. With your heart rate you want it to be as dead on as possible especially during intense exercises.

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