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Fitness At Home - Fitness Guide
The Benefits of Cardiovascular Exercise
The benefits of exercise, and of cardio exercises specifically, range from fitness and toning, to weight loss and improved overall health.
It is vital that every person participates in some form of cardio workout every day, especially for those who work in an office or unable to be active during the day.
Benefits gained will be
- Weight loss and muscle toning. Cardio workouts are considered a great way to burn fat and carbohydrates in a short period of time
- Endurance and stamina. Exercise helps build your cardio respiratory endurance, keeping your heart and lungs healthy.
- Increased bone density and strength.
- Increased levels of energy and relief of stress and anxiety
Aerobic Fitness and Cardiovascular Exercise
Cardiovascular or Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs, thus improving the fitness of your heart and lungs.
The term cardiovascular exercise or aerobic exercise refers to -
Using the same large muscle group, continuously and rhythmically, while maintaining 60 - 80% of your maximum heart rate (your target heart rate), for a period of 20 minutes or longer.
Target heart rate range formula is;
200 minus your age multiplied by;
50% for a low intensity workout - or
85% for a high intensity workout- or
any percentage in between that is appropriate for you and your personal workout or training program.
Or use the table below to find the age category closest to yours and read across for your target heart rate.
Fitness At Home strongly recommends that you consult with your Doctor for a thorough medical assessment prior to commencing any exercise program.
The term cardiovascular exercise or aerobic exercise refers to -
Using the same large muscle group, continuously and rhythmically, while maintaining 60 - 80% of your maximum heart rate (your target heart rate), for a period of 20 minutes or longer.
Target heart rate range formula is;
200 minus your age multiplied by;
50% for a low intensity workout - or
85% for a high intensity workout- or
any percentage in between that is appropriate for you and your personal workout or training program.
Or use the table below to find the age category closest to yours and read across for your target heart rate.
Fitness At Home strongly recommends that you consult with your Doctor for a thorough medical assessment prior to commencing any exercise program.
Target Heart Rates
Age Target Heart Rate Ave Max Heart Rate
50-85% 100%
20 yrs 100-170 beats/min 200 beats/min
25 yrs 98-166 195
30 yrs 95-162 190
35 yrs 93-157 185
40 yrs 90-153 180
45 yrs 88-149 175
50 yrs 85-145 170
55 yrs 83-140 165
60 yrs 80-136 160
65 yrs 78-132 155
70 yrs 75-128 150
The figures above are averages, so use them as general guidelines.
50-85% 100%
20 yrs 100-170 beats/min 200 beats/min
25 yrs 98-166 195
30 yrs 95-162 190
35 yrs 93-157 185
40 yrs 90-153 180
45 yrs 88-149 175
50 yrs 85-145 170
55 yrs 83-140 165
60 yrs 80-136 160
65 yrs 78-132 155
70 yrs 75-128 150
The figures above are averages, so use them as general guidelines.
Weight Loss
- Cardio exercise is the most successful long term method for reducing body fat and maintaining a healthy body weight.
- To burn fat and calories with the aim of losing weight you need to do a cardio activity to bring your heart rate up to your target heart rate. (See above for target heart rates)
- Fat will burn more effectively during long exercise periods when the heart rate is around 65% - 75% of your maximum heart rate.
- Aerobic activity raises the bodys metabolic rate (the rate the body burns energy at rest). A one hour workout can raise the metabolic rate for up to 24 hours.
- Build up your exercise session to at least 30 minutes per day.
- Ensure your heart rate stays in the target cardio or fat burning range for the majority of your exercise session.
- Try to exercise 4-5 days per week.
- Maintain a balanced diet.
- Drink enough water during your exercise session to keep your body hydrated.
Body Toning and Firming
- A toned and firm body is the result of exercise.
- Consistency is the key.
- A mixture of aerobic exercise and stretching exercises etc will produce optimal results.
- To tone muscles you need to exert a force against or stimulate the particular muscles you are targeting.
- eg. calf stretches against a wall
- This force should be of light or medium strength to avoid building muscle mass
- Maintain the stretch for a few seconds
- Toning and firming will compliment your weight loss.
- To tone muscles you need to exert a force against or stimulate the particular muscles you are targeting. eg. calf stretches against a wall.
Choice of Equipment
Treadmills, Exercycles, Elliptical Cross Trainers and Rowing machines will all give you the ability to create an excellent cardiovascular workout or rehabilitation option suited to your individual requirements.
Some points that you may like to consider are:
Most importantly though - What do you enjoy doing?
If you hire a piece of equipment that you enjoy using you are far more likely to use it and get the results you are looking for.
Contact us for advice or to discuss which piece of equipment is most suitable for you, or alternatively contact our personal trainer directly by emailing info@ptfit.co.nz for a detailed program to suit your specific needs.
Some points that you may like to consider are:
- Is the equipment for weight loss, fitness or rehabilitation?
- Exercycles are non weight bearing.
- Rowing machines are non weight bearing.
- Elliptical cross trainers are weight bearing and low impact.
- Weight bearing exercises burn more calories.
- Rowing machines use more muscle groups than the other equipment types.
- Would the option of programs help keep you motivated? They provide you with variety and keep the routine interesting.
- Do you have sufficient space? Exercycles take less floor space than a treadmill.
- Do you have any injuries or joint problems? It may be best to try an exercycle or rowing machine as they are non weight bearing.
Most importantly though - What do you enjoy doing?
If you hire a piece of equipment that you enjoy using you are far more likely to use it and get the results you are looking for.
Contact us for advice or to discuss which piece of equipment is most suitable for you, or alternatively contact our personal trainer directly by emailing info@ptfit.co.nz for a detailed program to suit your specific needs.