When you're embarking on a fitness program, it's important to know your intensity level during a cardio workout. To acquire both cardiovascular benefits and calorie burning, you have to reach the aerobic zone. You should keep your pulse in the target zone for 20 minutes to get the full benefits of cardio activities. Target zone or target heart rate is the percentage increase over your normal pulse rate. To keep track of your heart rate during a cardio workout, a heart rate monitor is the easiest way.

Your age, weight and fitness level determine your personal target zone and it can change over time. If you know the target heart rate, you should check your pulse periodically during your workout using your index finger and middle finger in order to find the pulse below your ear behind your jaw by counting the number of beats for 10 seconds and multiplying by six.

You can also use a "scale of perceived exertion" to maintain your heart rate in the target zone; the standard is the Borg Rating of Perceived Exertion. If you sweat during a workout, you can say you are in the heart rate zone, but in order to truly know your intensity, more in-depth tests are necessary. Use tools like the Borg rating and heart monitors to see you results during cardio and interval training.

During your workout, the post-interval recuperation period is a level where you will have a light sweat but can talk comfortably.

The heart is the most important muscle in the body, and cardiovascular exercise provides several health benefits. Cardiovascular exercise not only burns the calories and helps in lower body fat burning but also strengthens your heart and lungs. Cardiovascular fitness is necessary for both men and women as heart problems are a major cause of premature death for both genders.

According to experts, cardiovascular training should last for 20 to 60 minutes, but as a rule 30 to 40 minutes will do. Fitness participants should perform cardiovascular training for a minimum of three days per week, optimal of four to five days and a maximum of six days. Cardiovascular training or aerobic zone should elevate your heart rate to 60 to 85 percent of its maximum rate.

Weight training and cardiovascular training should share equally in a workout routine for a complete fitness experience. Regular cardio workouts will provide you enough stamina to help you make a better effort in weight training.

If you want to calculate the maximum heart rate, you can use a treadmill or go to a track to walk for a mile. Walk at a steady and even pace and check the pulse during the last quarter of your mile. If you find that your fitness level is poor, add 40 to that number. If your fitness level is fair, you can add 50 to that number and if your fitness level is good, add 60 to that number. This is one way to calculate your maximum heart rate and start heart rate training.

Different Zones of Heart Rate Training

Different Zones of heart rate training routine are cycles that should be followed throughout the workout. Different zones are given below:

Healthy Heart Zone: The pulse will be 50%-60% of your maximum in this zone and you can talk easily.

Fitness Zone: You may have trouble talking, unless you are talking in short sentences, as your pulse is 60%-70% of your maximum in this zone.

Aerobic Zone: You can speak only in phrases and the pulse is 70%-80% of your maximum in this zone.

Anaerobic Zone: In this zone, you can only gasp out a word and you will be breathing heavily. The pulse is 80%-90% of your maximum.

Red Line Zone: In this zone, breathing will be impossible and you will be at or near your maximum heart rate.

Using a treadmill with a heart rate monitor is the best way to monitor your pulse during a workout.