Keeping track of your heart rate during an aerobic workout is important because you want to burn fat rather than burn sugar from the bloodstream. If your heart rate is too low fat-burning will not occur. If your heart rate is too high you will deplete the sugars that are stored for your muscles use and it may lead to injury.
The object then is to work-out between the two levels for ideal results. The heart rate chart on the reverse side of this form will help you to determine your proper heart rate for maximum benefit during your aerobic workout. The percentages at the top should be used based on your current condition level.
If you are just starting your aerobic work-out, start at the 50% range and maintain it for 5 to 10 minutes. Don’t worry if you can only work-out at this level for two minutes, it is okay. As your endurance builds, increase the minutes by 10%. As your fitness improves, move up to the next percentage range.
Remember that you need to warm-up slowly for 5 to 10 minutes before starting the aerobic portion of your work-out and cool-down for 5 to 15 minutes at the end program.
We have an aerobic exercise calendar available for your use to keep track of your progress. Ask one of the staff members for the form.
To take your pulse, place your middle and index finger on the inside of your wrist and apply a little pressure until you can feel your pulse. Count the beats for 10 seconds and then multiply the results by 6 to get you heart rate for a minute. We have heart rate monitors that work with our cardiovascular machines. Please ask the staff for details.