Understanding Your Heart Rate
The standard formula for determining your maximum heart rate during aerobic exercise is to subtract your age from 220. However, these formulas are decades old, don't take into account individual fitness levels. A more modern approach, and one that is recommended by the CDC (Centers for Disease Control) is to use the Borg Rating for Perceived Exertion (RPE). The RPE is measured from 6-20. A 9 on the RPE scale would be extremely light exercise, like a healthy adult going for a stroll. An easy way to monitor yourself using the RPE during exercise is the talk test. A person who is working out at a light intensity should be able to talk easily. It should be a little more difficult to talk while working out at a moderate intensity, and if it is very difficult to speak, that means you are working out at a very high intensity. Experts recommend spending most of your cardio workout at a medium intensity, RPE of 12-14, where you can talk while working out. You can find more information on RPE from your doctor, personal trainer, or on the Centers for Disease Control website www.cdc.gov.
Using Weights During Cardio Exercise
Many women carry small weights in their hands or attatch weights to their ankles during cardio exercise. While it is true that carrying weights during cardiovascular or aerobic exercise can slightly increase the number of calories expended, most experts agree that the practice is unsafe and can lead to unnecesary strain and injuries. Using weights, even light ones of only 2 or 3 pounds, requires proper form and technique that is difficult to maintain throughout a cardio session. Furthermore, you run the risk of dropping a weight on yourself or someone else and causing injury that way.
Cardio and Weights
Women tend to focus on cardio because it burns more calories fast. However, cardio and strength training are both very important for fitness. Combining the cardio and strength training two to three times a week two is especially important for women, who tend to have lower metabolisms, less muscle and more body fat to begin with as well as being more vulnerable to muscle atrophy and decreased metabolism as they age. While your body doesn't need any extra calories to maintain a pound of fat, it uses 30-50 calories every day just to maintain a pound of muscle. Using cardio and strength training in conjunction will help you reduce your body fat and increase your lean muscle mass and metabolism.
Staying in Shape While Recovering from an Injury
When you are recovering from an injury, one of the best ways to maintain a good fitness standing is by swimming. Swimming laps or water-aerobics burns just as many calories as a cardio workout on land, but does not put any pressure on your bones or ligaments. However, unlike land-based exercises, which tend to increase your body temperature and decrease your appetite, swimming does not raise your body temperature and can actually increase your appetite. In order to stay in shape and maintain their weight, swimmers need to be especially mindful of the calories they are consuming.