Cardio exercise (part two): heart rate zones and progress metrics

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Intensity is an essential component to cardiovascular exercise. It ensures that you and yourbody receive the health and fitness benefits associated with this form of exercise. But how do you know how hard to workout?

Tune into this episode of The Longevity Gym to hear Pam Strand, Personal Trainer, answer this very important question. 

Hear Pam discuss:

  • How to calculate your maximum target heart rate 
  • How to determine your thresholds for low, moderate, high, and very high intensity cardio exercise. 
  • Why fitness and health trackers are great tools for heart rate training
  • The differences between intensities below and above 85% of your maximum target heart rate
  • Subjective measurements to evaluate your fitness progress
  • Objective or numeric measures of progress
  • Why taking a holistic view of your efforts and progress is the best way to stay tuned into your progress and results.

Remember always to exercise at intensities and durations that are safe and healthy for you. Idk you have questions, be sure to check in with your doctors and follow any guidance they provide.

This episode is part of a two part series.  If you missed part one, be sure to check out Episode 13: Cardiovascular exercise for the middle years and beyond.

Examples of Maximum Target Heart Rate and Heart Rate Zone Calculations

#1: Simple Maximum Target Heart Rate 
  • 220 - Your Age = Maximum Target Heart Rate
  • Maximum Target Heart Rate x Percent Intensity = Heart Rate Zone
#2: Maximum Target Heart Rate (using resting heart rate)
  • 220 - Your Age = Maximum Target Heart Rate
  • Maximum Target Heart - Resting Heart Rate = Heart Rate Reserve
  • (Heart Rate Reserve x Percent Intensity) + Resting Heart Rate  = Heart Rate Zone


Dear Listener,

If you incorporate any of this tips, I'd love to hear about your experience. Please email me. My email is  

And if you are not on my email list, please consider signing up. Click here to enter your name and email address. You can also visit my website ( and use the form at the bottom of my home page.

Every two weeks, I will keep you informed of new podcast episodes. And I will send emails more frequently when I have news about offerings that I am launching. 

Here's to living longer, stronger, and healthier!

All my best,

Creators and Guests

Pam Strand
Pam Strand
For the last 20 years, Pam has been a personal trainer and life coach. She is also a Mindfulness & Meditation teacher and Breathwork professional. Pam is owner of Strand Fitness Online.
Cardio exercise (part two): heart rate zones and progress metrics
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