AEROBIC TRAINING
Aerobic training
exercise's are any activity which increases your heart rate via working
of the body muscles. Aerobic exercise strengthens the heart and lungs,
(cardio vascular) system. An aerobically fit individual can work longer,
more vigorously and achieve a quicker recovery.
What factors affect
aerobic training?
Frequency, duration
and intensity. Frequency refers to how often you perform aerobic
activity, duration refers to the time spent at each session, and intensity
refers to the percentage of your maximum heart rate or heart rate reserve
at which you work.
How often should I train?
How hard? For how long? Most experts believe
that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age
specific maximal heart rate or 50-85% of VO2max (heart rate reserve).
WORKOUT INTENSITY
The general formula
for the average person is 220 age X 60% and X 90% of HRmax. For example,
a 30 year old would calculate his target zone using the above formula:
220-30=190. 190x.60=114 and 190x.90=171. This individual would try
to keep his heart rate between 114 (low end) and 171 (high end) beats per
minute.
The Karvonen Formula
calculates your heart rate reserve range. To calculate it, take your pulse
for one minute on three successive mornings upon waking up. (We will be
using the case of a 30 year old male whose resting pulse was 69,70 and
71 for an average of 70 over the 3 days.)
Calculate
target heart rate by subtracting your age from 220
Subtract your average resting heart rate from target heart rate
The lower boundary
of the percentage range is 50% of this plus your resting heart rate [(120
x .5) + 70 = 130]. The higher boundary is 85% plus your RHR [(120 x .85)
+ 70 =172]. Using the Karvonen Formula for percentage of heart rate
reserve, this 30 year old man should be working between 130 and 172 BPM.
The above two formulas
are only guidelines, as some people may be 30 beats above their
predicted maximum heart rate. Again on the other end of the scale some
people can be 20 beats below, and will find it impossible to reach their
so-called target zone.
The best way if you
are interested is to ask a qualified person who will monitor both you and
your heart under exercise, and from this establish what your target zones
should be.
It is important to
note that the deviation in both the age specific formula and the Karvonen
formula is due to the estimation of HRmax. If you have an actual HRmax
from a graded exercise test, it will be more accurate.
Another important
factor is that various equipment will generate different results, i.e.
running and cycling.
Don't worry if you
don't have a (Heart Rate Monitor), the Borg scale of perceived exertion
is another way of determining how hard you are working.
Using your own subjective
Rate of Perceived Exertion (RPE) on a scale of 6-20 or a scale of 0-10,
you determine how hard you *feel* you are working.
The talk test is
another good way of establishing how hard you are working, if you find
it difficult to say a few words, you are probably working out anerobically.
For a good indication
of aerobic exercise, you should be able to say a few words, catch your
breath, and then carry on talking.
If you are talking
all the way through your workout, it's a good bet that you're not working
hard enough.
How do I determine
my target heart rate?
(220-30=190).
(190-70=120).
Original Scale
Revised Scale
6
0 - Nothing at all
7- Very, very light
0.5 - Very, very
weak
8
1 - Very weak
9 - Very light
2 - Weak
10
3 - Moderate
11 - Fairly light
4 - Somewhat strong
12
5 - Strong
13 - Somewhat hard
6
14
7 - Very strong
15 - Hard
8
16
9 - Very, very strong
17 - Very hard
10 - * Maximal
18
-
19 - Very, very
hard
-
20 -* Maximal
-
