Claire Jenkins
Fitness Trainer
ACSM-CEP, MS, RYT-200
If you’re looking for ways to improve cardiovascular health, look no further! This guide offers friendly, practical insights on boosting your heart health, plus the tools and equipment you can use to get there. We’ll cover everything from measuring your heart’s response to training to the best cardiovascular exercise machines for your exercise routine. Whether you’re targeting resting heart rate, pushing your max heart rate, or trying to train in a specific zone, we’ve got you covered.
Why Cardiovascular Health is Dependent on Exercise
Good cardiovascular health refers to optimal functioning of your heart, lungs, and blood vessels. This means you might experience more stamina, improved mood, lower blood pressure, reduced risk of heart disease, and better everyday energy. Even small amounts of aerobic activity can move the needle. The American Heart Association recommends a minimum 150 minutes per week of moderate-intensity activity (like brisk walking or light cycling) or 75 minutes of vigorous activity to ensure you’re taking good care of your cardiovascular function. (1)
While endurance workouts bolster heart and lung capacity, strength training complements this by improving insulin sensitivity and reducing other cardiovascular risk factors. By providing your system with these positive “stressors,” it prompts your body to respond by becoming stronger, healthier, and more efficient.
Know Your Heart Rate: Resting, Max, and Different Training Zones
Resting Heart Rate (RHR)
Your resting heart rate (measured first thing in the morning, before getting out of bed) is a barometer of cardiovascular fitness. Lower numbers, such as 50–70 bpm, typically reflect a more efficient heart.
Max Heart Rate (MHR)
Max heart rate helps you define training zones. A rough estimate is 220 minus your age, but precision improves training. Devices like the Sunny Health and Fitness HR200 heart rate monitor (HR200) sync with your age, height, and weight via the SunnyFit app, and display your performance across zones in real time. The device uses colored LED lights that reflect how close you are to your MHR:
• Soft green: < 60% MHR
• Dark green: 61–70%
• Yellow: 71–80%
• Red: 81–99%
• Flashing red + vibration: above 100% MHR
You can also set custom alerts (e.g. vibrate at 130 bpm) via the SunnyFit app.
How to Use Heart Rate Training Zones
Zone training enables targeted workouts, so you can tailor your cardiovascular workouts to best fit your personal goals. Different Zones you might consider include:
• Zone 2 (~60–70% MHR): Improves endurance and fat burning; most people find this zone to be gentle yet effective.
• Zone 3 (~70–80% MHR): Builds aerobic capacity. Great if you’re looking to improve your performance in endurance sports.
• Zones 4–5 (~80–100% MHR): Pushes your aerobic limit, VO₂max, and speed.
Devices like the HR200 are game-changers—they offer real-time feedback so you’re not guessing how hard you’re working.
Which Cardiovascular Exercise Machine Fits Your Goals?
Recumbent Bikes: Low-impact and Comfortable
• SF RB420032: A performance recumbent bike—ergonomic, sturdy, and interactive.
• SF B223012: A full-body, foldable magnetic X-Bike Pro offering compact yet versatile training.
Why choose a recumbent? They’re gentle on your joints, provide extra stability, and are beginner friendly. With adjustable resistance and ergonomic seats, they help you stay in the correct heart rate zone, even allowing for interval training in addition to steady-state rides. Our recumbent bikes include monitors for time, distance, calories, and heart rate to help you stay motivated and connected to your health.
Treadmills: Classic and Versatile
• SF T723030: Foldable auto incline treadmill with a spacious 20″ belt and brushless motor.
• SF T724012: Active 400 Smart auto incline treadmill with smart features.
Walking or running, especially with incline, activates your leg muscles, boosts endurance, and supports bone density. When paired with a heart-rate monitor, you can focus in on Zone training to make your workouts more precise.
Build a Balanced Routine with Sunny
Step 1: Start with Zones
Pair your preferred exercise machine with the HR200 to train in specific zones (like Zone 2 for building your base or higher zones for boosting aerobic capacity). The lights and vibration help you keep your heart rate in check – no guessing required.
Step 2: Mix It Up
To reap the benefits of each Zone, build a workout routine that incorporates a little bit of everything. Work on steady state cardio days with a recumbent bike or treadmill in Zone 2–3.
HIIT sessions on the treadmill or X-Bike allows you to easily alternate short bursts (Zone 4–5) with recovery (Zone 2). Longer low-impact rides on recumbent or X-Bike help build endurance or actively recover from more strenuous workouts.
Step 3: Progress Gradually
Boost resistance or speed gradually. For example, start with 3 workouts per week, then add variety. For example, vary your routine with one high-intensity interval day, then two steady-state workout days.
Step 4: Always Warm Up & Cool Down
Begin with 5 minutes at low intensity (<60% MHR) and cool down similarly to aid recovery.
Step 5: Monitor Trends
Use HR200 data and treadmill/bike monitors to observe resting HR trends, max zones reached, and total active minutes. Improvement might show as a lower resting HR in the morning or maxing out HR at higher workloads.
Safety Tips & Listening to Your Body
When exercising, especially when considering any cardiovascular health conditions, it is important to move in a way that is safe for your body. Here are a few things to consider:
• Always warm up/cool down.
• Be aware of any warning signs (chest discomfort, dizziness, excessive shortness of breath) and pause if needed. It’s always okay to slow down.
• If you have a heart condition, consult your personal health provider before starting a program or increasing intensity.
• Stay hydrated and wear proper footwear on treadmills. Keep recumbent and X Bike seats properly adjusted to avoid knee strain.
The Takeaway: Train Smarter, Improve Heart Health
When you train smart by knowing your heart rate and choosing the right cardiovascular exercise machine, you can positively and effectively impact your cardiovascular health. If you move consistently and with intention, your heart and body will be thanking you for years to come.
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