subject: Cardio Might Be A Waste Of Time Without This Knowledge [print this page] The most important factor for improving cardiorespiratory fitness (cardio or CR) is the intensity from the workout. Changes in CR fitness are directly related to how "hard" an aerobic exercise is performed. The more energy expended per unit of time, the higher the intensity from the exercise, the higher the effect on cardiorespiratory fitness.
You have to know how hard is "hard" to determine if an aerobic physical exercise like running is producing a CR instruction effect or if it's just burning a few calories. The heart rate during 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 exercise to get a training impact. The U.S. Army fitness gurus have given us two methods to figure out THR. The initial technique, % optimum heart rate (%MHR) is simpler to use.
%MHR Method
With this technique the THR is figured using the estimated maximal heart rate. You can 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 poor form should exercise at 70 percent of his MHR; if he is in fairly good form, at 80 % MHR; and, if he is in excellent form, at 90 % MHR.
Examples:
A 20 year old in good physical condition would possess a THR of 160 beats per minute (BPM). 220 - 20 = 200 * .80 = 160 BPM.
A 30 year old in great physical condition would have a THR of 152 beats per minute (BPM). 220 - 30 = 190 * .80 = 152 BPM.
A 40 year old in poor physical condition would have a THR of 126 beats per minute (BPM). 220 - 40 = 180 * .70 = 126 BPM.
%HRR Technique
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 physical exercise to improve their CR physical fitness levels. If you know your general level of CR physical fitness, you are able to determine which percentage of HRR is really a good starting point
for you. For instance, an individual in excellent physical situation could start at 85 % of his HRR; if he is in reasonably great form, at 70 percent HRR; and, if he is in poor form, at 60 % HRR.
Use this knowlegde and apply it in your everyday exercise.
