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Aerobic/Cardiovascular Training

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  • Aerobic/Cardiovascular 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).

    Two of the best forms of aerobic exercise are running and cycling. Running is probably the most accessible form of aerobic exercise there is, as you do not need any equipment, simply a pair of running shoes. It has been found that running on hard surfaces for prolonged periods is not good for your joints (especially for the older athlete). In this case it would probably be better to use a running machine, which are generally easier on the joints.

    Cycling is a superb way of increasing your stamina and you should aim to do 20 - 30 minutes. A cycling machine makes it a lot easier to measure your performance, as they often give graphical feedback. Yiu should allways try and improve on your previous session. Whether it be cycling consistantly more faster or inserting fast sperts into your session for example, 2 minutes medium speed 1 minute fast and so on.


    How do I determine my target heart rate?
    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.

    IMPORTANT NOTE: - As a freelance Personal Trainer I have tested and worked along side a number of clients with the use of a heart rate monitor.

    The above two formulas are only guidelines, as I have trained clients some 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.

    Tutorial provided by netfit