As the founder and president of Timed Exercise, a Jacksonville, Florida, fitness firm, Brett Chepenik encourages clients to complete a half-hour daily workout regimen. Brett Chepenik’s program combines strength training with cardiovascular exercise. The latter type of exercise, which includes cycling, rowing, biking, swimming, jogging, and walking, increases lung and heart activity. Cardio workouts reduce the risk of stroke, heart disease, and osteoporosis and also improve cholesterol levels.
Regular exercisers seek quantifiable methods of determining how much fat they burn during the course of a session. A simple way to calculate this involves taking the number 220 and subtracting one’s age. Approximately 70 percent of this number is the target heart rate per minute for optimal fat burning. Using this calculation, a 50-year-old would have a target pulse of 119 beats per minute. A good way to check this during the workout is to take the pulse about halfway through and see whether it is significantly over or under this optimal heart rate. To gain long-term benefits from cardiovascular routines, professionals recommend sustained moderate-intensity workouts of between 20 to 30 minutes at least four times each week.