While working for physique is great, a program without proper aerobic activity is flawed. During aerobic exercise, increased stimulation of the heart occurs in order to supply blood to the exercising skeletal muscle. Some of the benefits of an aerobic exercise routine include:
• Less risk of heart disease
• improved muscle mass
• improved cholesterol and triglyceride (FAT LOSS!!) levels
• reduced risk of osteoporosis
Now that we have looked at the benefits of a good aerobic program, we need to focus on getting in the zone during our exercise. The Karvonen method is the standard in the fitness community to calculate one’s target heart rate when exercising. I would suggest taking your heart rate midway through your workout and again at the end of your workout. The zone I referred to is the target heart rate (THR) you will try to achieve throughout the aerobic activity for optimal benefits. Get your calculator ready and prepare to get FIT!
Karvonen Method:
1. Resting Heart Rate (RHR) = your pulse at rest (Take pulse for one minute while relaxing)
2. Maximum Heart Rate (MHR) = 220- your age
3. Heart Rate Reserve (HRR) = Maximum Heart Rate - Resting Heart Rate
Once you have your Heart Rate Reserve, you can calculate your training heart rate:
4. (Heart Rate Reserve*.85) + Resting Heart Rate = Upper end of the training zone
5. (Heart Rate Reserve *.50) + Resting Heart Rate = Lower end of the training zone
Example: To calculate the training heart rate of a 35 year old person with a resting heart rate of 70:
Maximum Heart Rate: 220-35=185 bpm (beats per minute)
Heart Rate Reserve= 185-70=115 bpm
High End of the Training Heart Rate: (115*.85) + 70 = 167 bpm
Low End of the Training Heart Rate: (115*.50) + 70 = 127 bpm
When this person exercises, they should try to reach their training heart rate zone (127-167 bpm) and maintain it for the duration of their aerobic activity. Halfway through their aerobic activity, they should take a 6 second pulse check and add a 0 to get the one minute figure.
Try figuring out your HR and consider increasing your exercise intensity if you aren't reaching your Target HR Zone!
• Less risk of heart disease
• improved muscle mass
• improved cholesterol and triglyceride (FAT LOSS!!) levels
• reduced risk of osteoporosis
Now that we have looked at the benefits of a good aerobic program, we need to focus on getting in the zone during our exercise. The Karvonen method is the standard in the fitness community to calculate one’s target heart rate when exercising. I would suggest taking your heart rate midway through your workout and again at the end of your workout. The zone I referred to is the target heart rate (THR) you will try to achieve throughout the aerobic activity for optimal benefits. Get your calculator ready and prepare to get FIT!
Karvonen Method:
1. Resting Heart Rate (RHR) = your pulse at rest (Take pulse for one minute while relaxing)
2. Maximum Heart Rate (MHR) = 220- your age
3. Heart Rate Reserve (HRR) = Maximum Heart Rate - Resting Heart Rate
Once you have your Heart Rate Reserve, you can calculate your training heart rate:
4. (Heart Rate Reserve*.85) + Resting Heart Rate = Upper end of the training zone
5. (Heart Rate Reserve *.50) + Resting Heart Rate = Lower end of the training zone
Example: To calculate the training heart rate of a 35 year old person with a resting heart rate of 70:
Maximum Heart Rate: 220-35=185 bpm (beats per minute)
Heart Rate Reserve= 185-70=115 bpm
High End of the Training Heart Rate: (115*.85) + 70 = 167 bpm
Low End of the Training Heart Rate: (115*.50) + 70 = 127 bpm
When this person exercises, they should try to reach their training heart rate zone (127-167 bpm) and maintain it for the duration of their aerobic activity. Halfway through their aerobic activity, they should take a 6 second pulse check and add a 0 to get the one minute figure.
Try figuring out your HR and consider increasing your exercise intensity if you aren't reaching your Target HR Zone!