Before you jump on that Stairmaster or start pounding the pavement, make sure you have a cardio exercise plan that will give you the most bang for your muscle burn.

Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs. Whether it’s pounding the pavement, logging miles on the bike, or climbing those stairs that seem to go nowhere, it’s all about cardio exercise.

But other than a sweaty t-shirt, what do you have to show for your workout? A slimmer stomach? Killer quads? Are you exercising for the right amount of time to reap the full health benefits of cardiovascular fitness, or often enough?

The American College of Sports Medicine and the CDC recommend, for health, that adults should accumulate 30 minutes of moderate-intensity physical activity on most days of the week. To reap all the benefits of a cardio workout, you should sustain your workout for 20 minutes or more on a schedule of about three to four times per week.

The best way to find out if you are burning fat is to take your pulse halfway into your cardio workout for six seconds, then add a zero to that number. This number is your heart rate per minute.

Next, calculate your zone.

Take the number 220, then minus your age, then calculate 70 percent of that number for your target beats per minute. If your heart rate halfway through your workout is over that 70 percent mark take it down a level, and if under, pick up the pace.

Not a math wiz? There are easier ways to figure it out.

Another great way to find out your zone is to get a pulse monitor, which takes the math out of it. Or very simply, take the talk test: while you are doing aerobics, talk a sentence. If you are too winded to finish the sentence, you are overdoing it, or if it’s too easy to say, kick it up a notch.

If you would like to know more information about a cardio workout or nutrition for a healthy heart, join us 2 p.m. Wednesday to hear cardio pulmonary therapist Brianna Carlson from Mayo Clinic Health System in Austin.

To sign up for this free class call 433-2370 ext.0 or stop down to the senior center front desk.

Upcoming Events

Monday: Blood pressure checks, 9 a.m.; cards (Pinochle, Bridge), 12:30 p.m.

Tuesday: SilverSneakers, 8:30 a.m.; Exercise with Evie, 9 a.m.; cards (Pinochle, Duplicate Bridge), 12:30 p.m.; SilverSneakers, 4:30 p.m.; movie: “Fried Green Tomatoes,” 6 p.m.

Wednesday: Wood Carvers, 8:30 a.m.; Tai Chi, 9:30 a.m.; Mac Degen Support, 10 a.m.; cards (Pinochle, Cribbage, Duplicate Bridge, 12:30 p.m.; Stitching Bees, 1 p.m.; open chess, 1 p.m.; Cardio Class, 2 p.m.

Thursday: SilverSneakers, 8:30 a.m.; Exercise with Evie, 9 a.m.; cards (Pinochle), 12:30 p.m.; Bingo, 1 p.m.; open chess, 1 p.m.; Vision 2020, 3 p.m.; SilverSneakers, 4:30 p.m.

Friday: Tai Chi, 9:30 a.m.; cards, 12:30 p.m.; Bridge Tournament.

Weekly Card Results

Monday Bridge Results

Aug. 29, three tables

1st Joanne Maxfield, 2nd  Mary Johnson, 3rd Loretta Nelson, 4th Jaynard Johnson, 5th Russ Vaale, 5th Quentin Fiala

Tuesday “500”Results

Aug. 30, four tables

1st Duane Krebsbach, 2nd Arnold Bergstrom, 3rd Wilbur Mittag, 4th Gene Rauen

Tuesday Afternoon Bridge

Aug. 30, seven tables

1st Bud Higgins, 1st Jim Fisher; 2nd Vandy Newman, 2nd Steve Howard; 3rd Ella Rouhoff, 3rd Connie Johnson; 4th  Mabel Vaale, 4th Russ Vaale

Friday Bridge Results

Sept. 2, four tables

1st Harriet Oldenburg, 2nd Quentin Fiala, 3rd Connie Johnson, 4th Jim Fisher, 5th Russ Vaale

Pinochle

Elaine Reynolds, Dorothy Schloo

Friday Cribbage Results

Sept. 2  one and three-fourths tables

1st Dorothy Schloo, 2nd Mildred Ballantyne

Weekly “500” Results

Results for Sept. 2, four tables

1st  Eddie Hall, 2nd Barb Dickman, 3rd Gene Rauen, 4th Dorothy Stern

Weekly Cribbage Results

Aug. 31, four and one-fourth tables

1st Mildred Ballantyn, 2nd Barb Dickman, 2nd Val LaValle, 3rd Dorothy Peterson

Semcac Daily Meals

Monday: Pork steak. Alternate: Liver

Tuesday: Ham. Alternate: Ground beef pattie

Wednesday: Roast turkey

Thursday: Soup sandwich

Friday: Hamburger on bun