The heart is the most important muscle in your body and requires consistent exercise to attain and preserve cardiovascular fitness. Rainy and cold weather can deter individuals from exercising. However, the exercise machines at your gym or home can assist you in keeping your exercise routine consistent. Additionally, the heart rate monitor, timer, intensity levels and calorie counter found on most modern exercise machines aid you in getting and keeping the heart in shape.
Aerobic Exercise
Aerobic exercise is the most beneficial type of exercise for your heart, according to the National Institutes of Health. This form of exercise uses oxygen and your large muscle groups, such as your quadriceps, gluteus muscles and pectoral muscles. Types of aerobic activity include jogging, swift walking, skiing, bicycling, rowing and climbing stairs. Exercise machines that correspond with these types of activities are a treadmill, elliptical, stationary bicycle, rowing machine and stair climber.
Heart Rate Monitor
Most modern exercise machines include a heart rate monitor. The heart rate monitor may be located on the handles of the machine or may contain a detached monitor that you need to place around your chest. A heart rate monitor measures the number of times your heart beats per minute. To promote cardiovascular fitness, your training heart rate needs to fall between 50 and 85 percent of your calculated maximum heart rate. According to the American Heart Association, your maximum heart rate is calculated by subtracting your age from 220 and multiplying the result by 0.5 to get the low end of your targeted heart rate and 0.85 to get the high end of your targeted heart rate.
Duration and Intensity
According to the National Institutes of Health, exercising aerobically at a moderate intensity every day for a minimum duration of 30 minutes can reduce your risk of heart disease and improve heart health. Engaging in regular moderate-intensity aerobic exercise improves coronary blood flow, decreases blood pressure, reduces blood coagulation and suppresses triglyceride and bad cholesterol levels. Examples of moderate-intensity exercise include riding the stationary bike less than 10 mph and walking at 3.5 mph on a treadmill. Your exercise machine will allow you to track your duration and adjust the intensity of your chosen type of exercise.
Burn Calories
Extra weight is a primary risk factor for heart disease. Burning 1,000 extra calories per week from physical activity assists in losing weight and improves heart health and overall mortality. Most exercise machines allow you to track the number of calories you burn while exercising. For a person weighing 154 pounds, walking on a treadmill at 3.5 mph burns about 280 calories per hour and riding a stationary bike just under 10 mph burns 290 calories per hour.
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