Post by Marty Queen on Oct 18, 2006 18:03:56 GMT -5
After much searching, I found this article on the Lifefitness Web site. It is the most clearly worded one I could find. Most of you probably already know about HR and such, but a refresher course can never hurt. Below is a link and the article itself.
us.home.lifefitness.com/content.cfm/cardiovasculartraining
Cardiovascular Training
Monitoring ones heart rate during exercise provides an excellent measurement of intensity. Heart rate training takes the guesswork out of how hard an individual should be working. Consult with a fitness/health professional to determine an appropriate exercise intensity for your goals. Target heart rate zone is the predetermined range of beats per minute, used to monitor training intensity. The American College of Sports Medicine (ACSM) recommends the intensity of exercise be prescribed as 55 to 90% of maximum heart rate (HRmax), or 50 to 85% of VO2max or HR reserve. However, individuals with a very low initial level of fitness may benefit from training intensities as low as 40% to 50% of VO2max. The following are the primary methods of calculating Target Heart Rate:
The formula for obtaining 55 to 90% maximum heart rate (HRmax) equals 220 minus your age x 55% to 90%.
For example, a 33-year-old woman who wants to workout at an intensity of 55 to 90 percent of her maximal heart rate would do the following:
220-33 = 187 (estimated HRmax)
187 x .55 (percent exercise intensity) = 103 beats per minute (bpm)
187 x .90 = 168 bpm
55 to 90% HRmax = 103 to 168 bpm for a 33 year old.
The formula for obtaining 50% to 85% of Target Heart Rate is: 220 minus your age, minus your resting heart rate, x intensity of 50% to 85%, plus your resting heart rate.
For example a 50 year old man with a resting heart rate of 70bpm for whom an intensity of 50 percent of maximal heart rate is desired:
220-50 = 170 (estimated HRmax)
70 = (resting heart rate)
170-70 = 100 (heart rate reserve)
100 x .50 = 50 (heart rate reserve x intensity)
50 + 70 = 120 (intensity + resting heart rate = Target heart rate)
Consult with a fitness/health professional to assure an appropriate exercise intensity for your fitness level. Yes you can. If you are of an average to above average fitness level, you can optimize fat loss in the higher intensity Cardio program (80% of HRmax). The duration of your workout should be at least 20 minutes. If you do not have the endurance to exercise for that length of time, the lower intensity Fat Burn program (65% of HRmax) may be more appropriate. As you fitness level increases, it is important to increase your intensity as long as you can maintain it for the duration of your workout. Heart rate zone training is a safe and effective way to exercise. Because all other muscles depend on the heart to receive oxygenated blood, it is the most important muscle in the body and is the cornerstone to building any exercise program.
Heart rate monitoring is relatively easy to accomplish with Lifepulse. Lifepulse is a digital system that will pick up and read the electrical impulses generated by the heart muscle and then display the heart rate. Accuracy is comparable to a clinical EKG. The Fit Test is an estimate of your sub-maximal VO2, which is a measurement of how well the heart supplies oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood. This measurement is generally regarded by physicians and exercise physiologists as the standard for aerobic capacity.
It is important to take the Fit Test under similar circumstances each time. The results of the test are dependent upon your heart rate at the end of the test. Your heart rate can be effected by several factors, including:
amount of sleep the previous night (at least seven hours is recommended)
time of day
time since last meal (two to four hours after the last meal is recommended)
time since last drinking a liquid containing caffeine or alcohol, or smoking a cigarette (at least four hours is recommended)
time since last exercise (at least six hours is recommended)
Each individual is very different. Designing a specific program involves a health history, potential physician's consent, a series of fitness tests and a consultation regarding your fitness goals.
The American College of Sports Medicine recommends the following:
Always receive a physician's consent prior to starting any exercise program.
Engage in cardiovascular exercise, such as the Lifecycle, treadmill, or cross-trainer or stairclimber for 20 - 30 min, 3 - 5 times per week, at 55% - 90% of your maximum heart rate. (Always warm-up and cool-down for at least 5 minutes)
Here is how you find your target heart rate range:
220 - age = Maximum Heart Rate (MHR)
MHR (.55) = Low end of Target Heart Rate (THR)
MHR (.90) = High end of THR
Engage in strength training 3 - 5 times per week for all major muscle groups (quads, hamstrings, gluts, chest, back, shoulders, biceps, triceps, abdominals and lower back). Do not train the same muscle group 2 days in a row. Perform 1-3 sets with 8 - 15 repetitions.
Always stretch all major muscle groups after working out.
This of course all based on your current fitness level - start slow and work your way up.
us.home.lifefitness.com/content.cfm/cardiovasculartraining
Cardiovascular Training
Monitoring ones heart rate during exercise provides an excellent measurement of intensity. Heart rate training takes the guesswork out of how hard an individual should be working. Consult with a fitness/health professional to determine an appropriate exercise intensity for your goals. Target heart rate zone is the predetermined range of beats per minute, used to monitor training intensity. The American College of Sports Medicine (ACSM) recommends the intensity of exercise be prescribed as 55 to 90% of maximum heart rate (HRmax), or 50 to 85% of VO2max or HR reserve. However, individuals with a very low initial level of fitness may benefit from training intensities as low as 40% to 50% of VO2max. The following are the primary methods of calculating Target Heart Rate:
The formula for obtaining 55 to 90% maximum heart rate (HRmax) equals 220 minus your age x 55% to 90%.
For example, a 33-year-old woman who wants to workout at an intensity of 55 to 90 percent of her maximal heart rate would do the following:
220-33 = 187 (estimated HRmax)
187 x .55 (percent exercise intensity) = 103 beats per minute (bpm)
187 x .90 = 168 bpm
55 to 90% HRmax = 103 to 168 bpm for a 33 year old.
The formula for obtaining 50% to 85% of Target Heart Rate is: 220 minus your age, minus your resting heart rate, x intensity of 50% to 85%, plus your resting heart rate.
For example a 50 year old man with a resting heart rate of 70bpm for whom an intensity of 50 percent of maximal heart rate is desired:
220-50 = 170 (estimated HRmax)
70 = (resting heart rate)
170-70 = 100 (heart rate reserve)
100 x .50 = 50 (heart rate reserve x intensity)
50 + 70 = 120 (intensity + resting heart rate = Target heart rate)
Consult with a fitness/health professional to assure an appropriate exercise intensity for your fitness level. Yes you can. If you are of an average to above average fitness level, you can optimize fat loss in the higher intensity Cardio program (80% of HRmax). The duration of your workout should be at least 20 minutes. If you do not have the endurance to exercise for that length of time, the lower intensity Fat Burn program (65% of HRmax) may be more appropriate. As you fitness level increases, it is important to increase your intensity as long as you can maintain it for the duration of your workout. Heart rate zone training is a safe and effective way to exercise. Because all other muscles depend on the heart to receive oxygenated blood, it is the most important muscle in the body and is the cornerstone to building any exercise program.
Heart rate monitoring is relatively easy to accomplish with Lifepulse. Lifepulse is a digital system that will pick up and read the electrical impulses generated by the heart muscle and then display the heart rate. Accuracy is comparable to a clinical EKG. The Fit Test is an estimate of your sub-maximal VO2, which is a measurement of how well the heart supplies oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood. This measurement is generally regarded by physicians and exercise physiologists as the standard for aerobic capacity.
It is important to take the Fit Test under similar circumstances each time. The results of the test are dependent upon your heart rate at the end of the test. Your heart rate can be effected by several factors, including:
amount of sleep the previous night (at least seven hours is recommended)
time of day
time since last meal (two to four hours after the last meal is recommended)
time since last drinking a liquid containing caffeine or alcohol, or smoking a cigarette (at least four hours is recommended)
time since last exercise (at least six hours is recommended)
Each individual is very different. Designing a specific program involves a health history, potential physician's consent, a series of fitness tests and a consultation regarding your fitness goals.
The American College of Sports Medicine recommends the following:
Always receive a physician's consent prior to starting any exercise program.
Engage in cardiovascular exercise, such as the Lifecycle, treadmill, or cross-trainer or stairclimber for 20 - 30 min, 3 - 5 times per week, at 55% - 90% of your maximum heart rate. (Always warm-up and cool-down for at least 5 minutes)
Here is how you find your target heart rate range:
220 - age = Maximum Heart Rate (MHR)
MHR (.55) = Low end of Target Heart Rate (THR)
MHR (.90) = High end of THR
Engage in strength training 3 - 5 times per week for all major muscle groups (quads, hamstrings, gluts, chest, back, shoulders, biceps, triceps, abdominals and lower back). Do not train the same muscle group 2 days in a row. Perform 1-3 sets with 8 - 15 repetitions.
Always stretch all major muscle groups after working out.
This of course all based on your current fitness level - start slow and work your way up.