Are you one of the many people that would like to exercise in the winter but are not motivated to go out in cold weather? There are multiple ways to stay active this winter. The minimum requirements that the American College of Sports Medicine recommends to get a good workout includes either one of these two options:
1. 30 minutes of moderate cardio exercise five times per week.
2. 20 minutes of intense cardio exercise three times per week.
It is generally thought that cardio exercise is an exercise performed for 20 minutes or more that elevates your heart rate to 60 to 80% of its maximum rate.
So, take 220 (the heart's theoretical maximum) and subtract your age to get your age-related theoretical maximum. Then multiply that number by 60% and by 80% to get your target range for aerobic exercise.
For example, for a 20-year-old: 220-20(age) = 200 BPM. (200 is their maximum heart rate.) 200×60% equals 120 beats per minute. 80% of 200 equals 160 beats per minute. So this person would try to exercise between 120 and to 160 bpm for 20 to 30 minutes. The higher heart rate would be a more aggressive cardio workout. Disclaimer: make sure you have medical clearance to perform aerobic activity before initiating any program!
The most common forms of outdoor aerobic exercise in winter include cross-country skiing, walking, jogging, or snowshoeing. Indoor activities would include walking/running on a treadmill, exercising on an elliptical device, walking at the mall, swimming at a local indoor pool or using a stationary bicycle.
Learn how to monitor your heart rate and try different ways to get your aerobic exercise in. Variety is the spice of life!
Steve Bartz, PT
Steve Bartz, PT