Exercise Archives
Here are some tips regarding aerobic training and finding your zone.
Let’s Start With a Few Benefits of Aerobic Training:
Increases quantity and quality of life
Increases energy throughout your day
Helps relieve depression, stress and anxiety
Enhances self image
Reduces risk of heart disease
Can slow the aging process
Improves quality of sleep
Improves mental sharpness
To maintain your aerobic exercises you must perform 2 to 3 times weekly at the same intensity level and the same duration. For improvement in your aerobic exercise, you will have to exercise in your aerobic training zone. Your aerobic training zone is based on a percentage of your maximal heart rate. As a general rule it is estimated by subtracting your age from 220.
There are upper and lower limits of your aerobic exercise training zone. If you are a beginner, you will want to start at a lower limit and slowly increase the training towards the upper limit.
Here is an example of an aerobic zone calculation:
Lower limit = 60% of maximal heart rate
Upper limit = 80%-85% of maximal heart rate
Calculation for a 32 yr old.
220-32= 188 max heart rate (MHR)
Lower limit = 60% of 188 = aprox. 113 beats per minute
Upper limit = 80% of 188 = aprox. 150 beats per minute
From this calculation you can see that it would be beneficial to have your heart rate at atleast 113 BPM (beats per minute) for an aerobic workout. As you progress in time, try to maintain a number of BPM closer to your upper limit.
This is a general way to help you on your way to a healthy heart and a healthy you!
Let’s Start With a Few Benefits of Aerobic Training:
Increases quantity and quality of life
Increases energy throughout your day
Helps relieve depression, stress and anxiety
Enhances self image
Reduces risk of heart disease
Can slow the aging process
Improves quality of sleep
Improves mental sharpness
To maintain your aerobic exercises you must perform 2 to 3 times weekly at the same intensity level and the same duration. For improvement in your aerobic exercise, you will have to exercise in your aerobic training zone. Your aerobic training zone is based on a percentage of your maximal heart rate. As a general rule it is estimated by subtracting your age from 220.
There are upper and lower limits of your aerobic exercise training zone. If you are a beginner, you will want to start at a lower limit and slowly increase the training towards the upper limit.
Here is an example of an aerobic zone calculation:
Lower limit = 60% of maximal heart rate
Upper limit = 80%-85% of maximal heart rate
Calculation for a 32 yr old.
220-32= 188 max heart rate (MHR)
Lower limit = 60% of 188 = aprox. 113 beats per minute
Upper limit = 80% of 188 = aprox. 150 beats per minute
From this calculation you can see that it would be beneficial to have your heart rate at atleast 113 BPM (beats per minute) for an aerobic workout. As you progress in time, try to maintain a number of BPM closer to your upper limit.
This is a general way to help you on your way to a healthy heart and a healthy you!
1 Comments
Posted on 25 Nov 2008 by Vanda
by Ashley @ 20 Dec 2008 06:24 pm