The Health & Fitness Show #042 - Exercise: Intensity, Type and Duration
The Health & Fitness Show #042 (MP3 – 14.5MB – time 42.00)
01.00 Exercise Type? Duration? Intensity?
02.42 Why do you want/need to exercise?
08.09 Competition - type of exercise
12.17 Why do the resistance training?
16.43 What is cardio?
22.13 Fat loss - duration
23.20 Rest
26.30 Strength Training duration
30.20 Fat loss - intensity
32.00 Heart Rate
38.00 Look after your body
40.53 GDAY World
References:
September 8th, 2006 at 8:27 am
The Heart Rate training should also take into account your resting heart rate. I think to calculate a heart value for a percentage it is ((Max HR - Resting Heart Rate) x Percentage) + Resting Heart Rate).
September 8th, 2006 at 3:23 pm
Thanks Mark :) Yes, the method you have recorded above is the Karvonen Method if I am not mistaken [ http://en.wikipedia.org/wiki/Heart_rate#Target_Heart_Rate_.28THR.29 ] which takes RHR into account…
I prefer to use the simple method for a few reasons, but in saying that, I certainly do acknowlege the variations to the simple equation that exist.
My personal Target Zone at 65% according to the Karvonen Method:
RHR 60min^-1
Age 31years
= (((220-31)-60)*0.65 + 60)
= (129 *.65) + 60
= 83.85 + 60
= 143bpm at 65%
As opposed to 123bpm without taking RHR into account.
But just say if my RHR is 90 - high Resting heart rate
RHR 90min^-1
Age 30years
= ((220-31) - 90) * .65) + 90
= 99 * .65 + 90
= 154bpm
I have calculated my Target Heart Rate at 65% for 2 different RHRs 60 and 90 (as demonstrated above).
You will notice that the Target Heart Rate for the RHR 90 is larger than the the one for RHR60. Ordinarily, I wouldn’t request a client with a lower RHR to work less harder than a person with higher RHR (but there are several other factors that must be considered by an instructor when prescribing an exercise program).
Usually, a person with a higher RHR will feel the increased exercise activity a lot more than a person with lower RHR, but, as aforementioned, there are many factors to consider and this may not necessarily be the case.
Mark is correct, and there are additional methods of calculating Target Training levels. The main thing is, when you exercise, especially if you are just starting out, make sure you are not in pain when doing so. Exercise should be enjoyable and fun :)