In a previous post, one of the keys to anti-aging and lifelong fitness is to do serious cardio exercise four days a week for the rest of your life. This could include running, cycling, swimming, Zumba, or working out on a stair-climber or an elliptical machine.

Heart Rate Monitor

Depending on your level of fitness, you may start out walking — but you definitely want to progress to a higher level of exertion to have a real positive effect on your cardio system.

The first step in taking cardio exercise seriously is to use a heart rate monitor (HRM). A HRM is nothing more than a device that tells you how many times your heart beats per minute. It comprises of a strap that goes around your chest (the transmitter) and a wristwatch type device (the receiver).

The only way you can gauge the intensity of your workouts and your progress is by using a HRM.

You will want to work out at a level equal to a percentage of your maximum heart rate (MHR). The fitter you are, the higher the percentage.

To calculate an approximation of your MHR, use this formula: 220 minus your age. For example, if you are 48 years-old, your MHR would be 220 – 48, or 172 beats per minute.

If you are just starting into a cardio program, you will likely work out at an average heart rate of 50% – 60% of your MHR. Real serious cardio exercise will have you hitting 85% or higher of your MHR.

If you are not doing regular aerobic exercise, start today. But don’t forget your heart rate monitor — it’s as important as a good pair of running shoes.