Cardiovascular Exercise Series, Part 1.
Heart disease is the number one killer in both men and women. Period. Our heart consists of cardiac muscles, which thrive under pressure and can be strengthened, increasing both in efficiency and actual size. However, we need to push the heart past our comfort level…but not too hard. So how do we know if we are working at the appropriate difficulty level?
Scale of 1 to 10
There are a few ways to measure a cardiac output. One preferred option is referred to as our perceived level of execution. For example, on a scale of 1 to 10 with 10 being extremely difficult, a participant would try to work within 6 to 8. We want to certainly be above our normal level of daily exertion. However, if we push to an extremely difficult level, the body will utilize carbohydrates, rather than fats, to transfer energy because it is easier to chemically break down.
The Talk Test
Another way to monitor cardiac output is known as the talk test. When performing cardiovascular exercise, one should be able to speak in phrases, but not be able to carry on a full conversation. If speaking becomes too difficult, this is an indicator we should decrease our intensity.
Heart Rate
We also can monitor your heart rate to measure cardiac output. To find one’s target heart rate, the formula is 220 minus one’s age. To find a perceived level of 6 to 8, we then multiply the number by 0.6, 0.7, 0.8, etc. This allows the participant to exercise at 60 to 80% of their maximum heart rate.
Remember, a powerful heart just may add a few more years to your life. Aim to challenge your cardiovascular system at least three times a week for a minimum of 30 minutes. Let’s make our time matter!
