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Fitness Guide

Cardiovascular exercise involves raising your heart rate to a target range and maintaining this for at least 20 minutes, sending oxygen to muscles through your respiratory system (heart and lungs). Consistent cardio exercise improves overall health and can help you lose weight, tone up and feel healthy. Some of the benefits you can gain using any of our popular home gym machines:

  • Burn calories and body fat
  • Build stamina and endurance
  • Improve respiratory fitness for a healthy heart and lungs
  • Tone muscles
  • Strengthen bones
  • Increase energy levels
  • Decrease stress and anxiety

 

To find your target heart rate for cardio exercise, use the table below. For low intensity workouts you should aim for 50% of your maximum heart rate, and for high intensity workouts up to 85%. Many of our machines are equipped with heart rate sensors, or you can buy one from any sports store.

 

Age

Target Heart Rate Range

Maximum Heart Rate

50%

85%

100%

20 years

100 beats per minute

170 beats per minute

200 beats per minute

30 years

95 beats per minute

162 beats per minute

190 beats per minute

35 years

93 beats per minute

157 beats per minute

185 beats per minute

40 years

90 beats per minute

153 beats per minute

180 beats per minute

45 years

88 beats per minute

149 beats per minute

175 beats per minute

50 years

85 beats per minute

145 beats per minute

170 beats per minute

55 years

83 beats per minute

140 beats per minute

165 beats per minute

60 years

80 beats per minute

136 beats per minute

160 beats per minute

65 years

78 beats per minute

132 beats per minute

155 beats per minute

70 years

75 beats per minute

128 beats per minute

150 beats per minute

 

The figures above are averages only. Fitness at Home strongly recommends consulting your doctor, personal trainer, physiotherapist or other health professional before undertaking any exercise program.

 

Each of our exercise machines has unique benefits for your cardio fitness program. Talk to us about your fitness goals and we can recommend the machine best suited to your individual needs.

fitness at home's


Guide to Fitness



A quick look into the benefits of cardiovascular exercise, aerobic fitness, heart rates, weight loss and choice of equipment.