Seen Getting Lean: Common Mistakes Part 3 - Cardio Intensity

Today, on Seen Getting Lean! We've been getting answers to the question "What are the common mistakes people make when they are getting started working out?" So far we learned that we need to incorporate strength training, and we learned how to figure out the right weight to use. We wrap up this question today talking about cardio. Be warned, there is a bit of math involved, but you can do it! Here we go...

Part 3 - Performing cardio at too low an intensity.

You need intensity to get any benefit out of cardio exercise. If you can read, text, or chat while doing cardio, you are wasting your time. Walking your dog is not cardio. Yes, you're burning calories. You're also burning calories when you eat, sleep, watch tv, or shower. Still not doing cardio. You need to be at 50% to 85% of your maximum heart rate.

Ok! What is my max heart rate? Ideally, 220 beats per minute minus your age. However, as different people of the same age have different fitness levels, we need a more individualized number.

Enter the Karvonen Method of finding your target heart rate range. Start with 220 minus your age. From this number, subtract your resting heart rate. Then, multiply by 50% or 85%. Finally, add your resting heart rate back in.

As an example, let's say "Joe" is 45 years old and has a resting heart rate (rhr) of 65 bpm. The formula would look like this:

220 - 45 = 175
175 - 65 (rhr)  = 110
110 x .5 (50%) = 55
55 + 65 (rhr) = 120

110 x .85 (85%) = 93.5
93.5 + 65 (rhr) = 158.5 (round up to 159)

So Joe's heart rate range is 120 to 159 bpm. This is where his heart rate should be while he is doing his cardio exercise.

Keep those questions coming, and stay strong!