Fitness Guide

Cardiovascular exercise involves raising your heart rate to a target range and maintaining this for at least 20 minutes, sending oxygen to muscles through your respiratory system (heart and lungs). Consistent cardio exercise improves overall health and can help you lose weight, tone up and feel healthy. Some of the benefits you can gain using any of our popular home gym machines:

Burn calories and body fat
Build stamina and endurance
Improve respiratory fitness for a healthy heart and lungs
Tone muscles
Strengthen bones
Increase energy levels
Decrease stress and anxiety

To find your target heart rate for cardio exercise, use the table below. For low intensity workouts you should aim for 50% of your maximum heart rate, and for high intensity workouts up to 85%. Many of our machines are equipped with heart rate sensors, or you can buy one from any sports store.

Age	Target Heart Rate Range		Maximum Heart Rate
Age	50%	85%	100%
20 years	100 beats per minute	170 beats per minute	200 beats per minute
30 years	95 beats per minute	162 beats per minute	190 beats per minute
35 years	93 beats per minute	157 beats per minute	185 beats per minute
40 years	90 beats per minute	153 beats per minute	180 beats per minute
45 years	88 beats per minute	149 beats per minute	175 beats per minute
50 years	85 beats per minute	145 beats per minute	170 beats per minute
55 years	83 beats per minute	140 beats per minute	165 beats per minute
60 years	80 beats per minute	136 beats per minute	160 beats per minute
65 years	78 beats per minute	132 beats per minute	155 beats per minute
70 years	75 beats per minute	128 beats per minute	150 beats per minute

The figures above are averages only. Fitness at Home strongly recommends consulting your doctor, personal trainer, physiotherapist or other health professional before undertaking any exercise program.

Each of our exercise machines has unique benefits for your cardio fitness program. Talk to us about your fitness goals and we can recommend the machine best suited to your individual needs.

fitness at home's

Guide to Fitness

A quick look into the benefits of cardiovascular exercise, aerobic fitness, heart rates, weight loss and choice of equipment.