Cardio May Be A Waste Of Time Without This Knowledge
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The most important factor for improving cardiorespiratory physical fitness (cardio or CR) is the intensity of the workout. Changes in CR fitness are directly related to how “hard” an aerobic physical exercise is performed. The more energy expended per unit of time, the greater the intensity from the physical exercise, the greater the effect on cardiorespiratory fitness.
You’ve to know how hard is “hard” to figure out if an aerobic exercise like running is producing a CR training effect or if it’s just burning a few calories. The heart rate throughout work or exercise is an superb indicator of how much effort you are exerting. Your capability to monitor your heart rate may be the single most essential key to success in CR training.
Training Heart Rate (THR) = Desired Intensity of the Workout
THR is the heart rate at which you have to physical exercise to get a training impact. The U.S. Army physical fitness gurus have given us two techniques to figure out THR. The initial method, percent optimum heart rate (%MHR) is simpler to use.
%MHR Method
With this method the THR is figured using the estimated maximal heart rate. You are able to estimate your optimum heart rate (MHR) by subtracting your age from 220. Thus, a 20 year old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 – 20 = 200).Although the %HRR is more accurate.
A person who is in bad shape should physical exercise at 70 % of his MHR; if he is in relatively great form, at 80 percent MHR; and, if he is in excellent form, at 90 % MHR.
Examples:
A 20 year old in great physical condition would have a THR of 160 beats per minute (BPM). 220 – 20 = 200 * .80 = 160 BPM.
A 30 year old in great physical condition would possess a THR of 152 beats per minute (BPM). 220 – 30 = 190 * .80 = 152 BPM.
A 40 year old in bad physical condition would possess a THR of 126 beats per minute (BPM). 220 – 40 = 180 * .70 = 126 BPM.
%HRR Method
A more precise way to calculate THR may be the %HRR technique. The range from 60 to 90 %HRR is the THR range in which people should exercise to improve their CR fitness levels. If you know your general level of CR fitness, you can figure out which percentage of HRR is really a good starting point
for you. For example, a person in superb physical situation could begin at 85 percent of his HRR; if he is in reasonably great form, at 70 % HRR; and, if he is in bad shape, at 60 percent HRR.
Use this knowlegde and apply it in your everyday exercise.
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