To that end, this article will look at a variety of different ways you can get your workout, from low-intensity to high intensity
Monitoring and Tracking
Ok, so what exactly is a moderate-intensity workout? According to the CDC that’s when your heart rate is at 64%-76% of your maximum heart rate. To get your maximum heart rate, you subtract your age from 220 – so if you’re 40, you do 220-40 = 180bpm, and that’s your maximum heart rate.
As for tracking, there are two ways to go about it: Using a heart rate monitor (HRM) which tends to be more accurate, or a fitness tracker, which is a bit less accurate but has a bunch of other features.
For HRMs, the POLAR H9 Heart Rate Sensor is a great entry-level one, and Polar is one of the most respected companies in heart rate monitoring. Since the H9 goes around the chest and can be uncomfortable for some, the POLAR Verity Sense Optical Heart Rate Sensor is an armband HRM and should be more comfortable.
I’d also suggest looking at the Scosche Rhythm24, which is more of a mid-tier option.
As for fitness trackers, my personal favorite is the Wahoo Fitness TICKR FIT since it’s so unique and doesn’t have a screen to distract you, and allows you to focus on the exercise. That being said, if you do enjoy having a screen, the Wyze Band is an excellent budget fitness tracker.
Wahoo Fitness TICKR FIT Heart Rate Monitor Armband, Bluetooth/ANT+ , Black
Wahoo Fitness
amazon.com
$73.99
Of course, if you have an Apple device, then you already have a great fitness tracker in the form of the New Apple Watch Series 6, which I’d definitely recommend for the ecosystem. Oh, and since Apple bought Fitbit, the Fitbit Versa 3 is a cheap Apple alternative.
The easiest way to get your cardio in is walking, jogging, or even better, running. It’s also good if you live a sedentary lifestyle and need to start your cardio somewhere that’s manageable for you.
For that, you’re going to need a good pair of sneakers or running shoes. I say that because at some point when I was younger (and not as exceedingly smart as I am now), I used my daily sneakers and I was always in pain afterward. So for some extra cushioning, I’d suggest the Brooks Ghost 13.
If you don’t care as much about the cushioning and want something that doesn’t feel like a lead weight on your feet, the Hoka One Cliftons are pretty lightweight and feel as if you aren’t even wearing anything. On the other end of the spectrum, there’s the ASICS GT-2000, which are great support shoes for those who might be dealing with flat feet, or otherwise need an extra bit of help.
Of course, if you’re worried about jogging/running outside, or don’t really have a place to do it, the next best thing is a treadmill. For that, I’d suggest the NordicTrack T Series Treadmill, which will give you the best bang for your buck in terms of features. There’s also the Sunny Health & Fitness Treadmill which is more of a budget option if you don’t want to invest too much into this just yet.
Finally, if you’re going for a treadmill, I want to suggest getting the Brooks Adrenaline GTS 21, which are great treadmill shoes.
![ASICS Men's GT-2000 9 Running Shoes [Shoe Width : Medium/D; Shoe size : 12.0]](https://media.hearstapps.com/vader-prod.s3.amazonaws.com/1627589259-20ASIMGT20009BLKBMNS_Grey_Black_is.jpg?width=600 "ASICS Men's GT-2000 9 Running Shoes [Shoe Width : Medium/D; Shoe size : 12.0]")
ASICS Men’s GT-2000 9 Running Shoes [Shoe Width : Medium/D; Shoe size : 12.0]
ASICS
dickssportinggoods.com
$119.99
Moving up to more moderate intensity, and a great alternative if you have joint pains with running as I do, is cycling.
For a nice middle-ground in terms of price and features, I like the Bowflex C6 Bike, although I know for some that might be a bit on the expensive side, so the YOSUDA Indoor Cycling Bike is a great budget option. On the other hand, the Stryde Bike is app-connected, and I love super-techy stuff like that, so I’m including it as an option for those who also appreciate fancy tech.
Alternatively, swimming is a great option because it not only gives you a great cardio workout, but a great overall body workout as well.
Since I absolutely cannot stand opening my eyes underwater, I’d suggest the Nike Vapor Mirror Performance or the Tracer X RZR Mirrored Racing Goggle, the former great for outdoor swimming, and the latter for indoor swimming. Also, if you’re not as fit or just starting out, you can also get a Speedo Pull Buoy or TYR Hydrofoil Kickboard. Both of these will help you until you can get to the point you can comfortably swim on your own.
C6 Indoor Exercise Bike
Bowflex
bowflex.com
$999.00
High-Intensity Interval Training, or HIIT, goes back a couple of decades and is all about very short bursts of massive workout. It’s actually seen a lot of popularity, especially in the late 2000s, and it’s been used widely for professional athletes.
I do want to give a very strong warning not to do HIIT without good levels of fitness and professional oversight. Similarly, if you have cardiovascular disease or a family history of it, you must consult your doctor first. Also, you can’t only do HIIT, it should be mixed in with other, lower-level intensity exercises.
As for the HIIT exercises, here are five basic ones to get you started: