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Blog / Cardio

Mar 19, 2020 Cardio

Maggie is our February client of the month! She first sought out Fitness Together to help improve her quality of life.

FT Team Mar 1, 2019 Cardio

FOOD FRIDAY!
It’s time to talk about #NEDAwareness week (2/25-3/3)

Though this week is coming to an end we wanted to join NEDA and talk about the very real issue of eating disorders.

FT Team May 2, 2017 Cardio

Try a different cardio machine. Your 30-minute cardio session will feel like a 45-er if you choose a machine you're not used to. 

May 26, 2016 Cardio

The age old debate when it comes to cardio is: long, steady pace cardio VS HIIT or Interval Training. Which is better for suited for you and your goals?

Dr. Janet Brill Apr 6, 2015 Cardio

Eat Garlic! Did you know that April 19th is National Garlic Day?

FT team Apr 29, 2014 Cardio

Your target heart rate is the rate of your heartbeats per minute that is ideal for the type of exercise you are doing and what your particular goals are. For example, If you are trying to lose weight and using interval training, shoot for 60% for the lower intervals and 85-95% for the higher intervals depending on how long the intervals are and how long the whole session is. Don't be fooled by the charts on the cardio machines at the gym that tell you that 60% is ideal for fat loss..more intensity means higher energy output which will translate to an increase in metabolism!

 

An easy way to find you target heart rate is with the karvonan method:

Use 220-you age to get your max heart rate, then subtract your resting heart rate from that to give you what's called your 'heart rate reserve.' Multiply that number by the percent of intensity you want. (.8 for 80% etc.)-Kristen

 

Your target heart rate is a tool to help you gauge the intensity of your workout and help ensure you are exercising in a safe and effective manner.  The most basic formula for calculating your target heart rate is 220 - your age ( for a 50 year old that would be 220 - 50 or 170 beats per minute).  The 170 serves as your Max HR and then target zones are calculated using various percentages of your calculated max.-Keith

 

Target heart rate is a scale of how hard your heart is working cardiovascularly during exercise. It is measured in beats per minute and can be a good determinate of the intensity of your exercise. Target heart rate is important to make sure people are not over exercising or to see if they are not getting enough exercise. If your target heart rate is too high, you're straining. Slow down your pace a little. If your target heart rate is too low, push yourself a little harder. Target heart rate can be a good indicator to help you choose types of physical activities that are appropriate for your current fitness level, health goals and medical conditions.-Sara

A person's target heart rate varies according to their age and the intensity of the exercise they wish to complete. A simple mathematical equation (220 - Age (years) = HRMax) can predict a person's maximal heart rate during exertion; with this information, you can exercise at a certain percent of your maximal heart rate according to your exercise program. 

The 5 different heart rate zones are:

- Moderate: 50-60% HRMax

- Fat-burning: 60-70% HRMax

- Aerobic: 70-80% HRMax

- Anaerobic: 80-90% HRMax

- Maximal output: 90-100% HRMax

 

Based on your own personal goals within your exercise program, you can use this information to calculate the exact heart rate range at which you should be exercising.-Andy

Dr. Janet Brill Dec 3, 2012 Cardio

Taper the alcohol

Before you begin to celebrate the season with spirits, consider watering down your alcohol intake by starting with a festive glass of tomato juice...

Feb 14, 2012 Cardio

Convinced you “can’t” run a marathon, or sprint at level 10 on that treadmill? … Are you sure about that?

Even if you have a physical challenge or condition that limits you in some way, most of us also create false boundaries for ourselves — “no-can-do’s” that are only in our heads. And more and more studies are showing that the thing you think you can’t do just might be the one thing you MUST do to light a fire under your workout results.

Breaking through these false limits can also lead you to be more consistent about your workout regimen.

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