I just joined a gym and discovered that it is a lot more work than I thought. I am only able to do about 20 minutes on a cardio machine. My problem is that I get extremely red and flushed with any cardio exercise (I have very fair skin). I look as if I am going to pass out and my face looks blotchy. Will this stop happening the more I go?

Thanks,

spcltee1

That's a common problem for people with thin, fair skin and blood vessels very close to the surface of their skin. As long as you only look like you're going to pass out, don't worry!

If you can only do 20 minutes on a cardio machine after several weeks of consistent visits to the gym (three or more times per week), you're probably working too hard. If you haven't already done so, have someone calculate your training heart rate range or do it yourself.

Subtract your age from 220. The number you get represents your theoretical maximum heart rate. Multiply that figure by .60, and .85, (60%-85%) to determine your training heart rate zone. For a 35-year-old person, for instance, the training range is 111 beats per minute (bpm) to 157 bpm. [220-35 =185; 185 x .60 =111; 185 x .85 =157]

To extend the time of your aerobic exercise, work out in the lower to middle portion of your target zone (60%-75%). Reduce the intensity of your exercise to maintain a lower exercise pulse. To determine your heart rate while exercising, you can take your pulse.

Place your index and middle fingers on the underside of your opposite wrist just below the base of your thumb to find your pulse. When you've located it, count the beats for 15 seconds. The first beat is zero. Multiply the number you end up with by four to get your current heart rate. i.e.: 32 x 4 = 128, 69% of 185, well within the range for someone 35 years old.

It is often hard to take your pulse on a treadmill, or stepper, impossible to do while using a rowing machine or cross-country ski machine. It's easier to wear a heart rate monitor.

You can buy one at your local sporting goods store, or get one over the phone or on the web from Performance Bike Shop (800-727-2453), or Road Runner Sports (800-551-5558). There are models available for less than $100.

I think you're probably fine, spcltee1 -- you probably just need to back off your pace a bit. You want to extend your aerobic exercise session to 45 minutes anyway, so SLOW DOWN!

Post your questions and comments on the Fit by Friday message board.