One way to judge intensity or workload is to monitor pulse rate (heart
rate). Each aerobic exercise session should be kept in a target intensity
range to achieve to best results. Exercising at too low or too high
heart rate workload is anaerobic, counterproductive and may be harmful.
Anaerobic exercise does not improve cardiorespiratory fitness.
Formula = TARGET HEART RATE = (MHR - RHR) X INTENSITY % + RHR
ESTIMATED MAXIMAL HEART RATE (MHR) = 220 - Your
Age
RESTING HEART RATE (RHR in beats per minute)
= Number of Heart Beats for 10 seconds X 6 (resting pulse rate taken
when at complete rest upon rising in AM, before
breakfast and dressing, sitting, not lying down)
INTENSITY
Low = 50% to 60%
Average = 65% to 80%
High = 85% to 90%
EXAMPLE: 45 years old with RHR of 60 beats
per minute
TARGET HEART RATE = (MHR - RHR) X INTENSITY
% + RHR
TARGET HEART RATE = 175 - 60 X 65% + 60
115
X 0.65 + 60
75
+ 60 = 135
Repeat calculation using 80% (0.8) as intensity factor
TARGET HEART RATE RANGE = 135 to 152
Divide by 6 to get 10-second range = 23 to 25
NOTE: Any workout outside your target heart rate range is an ANAEROBIC
WORKOUT.
Anaerobic workouts burn proportionately less fat and do not improve
cardiorespiratory system.
RECOVERY FACTOR: At the end of each aerobic session you should immediately
take your 10 second work load heart rate and 50 seconds later take your
1 minute recovery heart rate.
A difference
of less than 2 = poor
2
= fair
3
= good
4
to 6 = excellent
more
than 6 = super
If the difference is 2 or less, you probably have not been working out
within your target heart range OR you do not take the pulse readings
within the proper time limit, and the recovery evaluation is inaccurate.
Calculation: Complete
for two intensity levels.
Then divide by 6 to get 10-Second TARGET RANGE.
TARGET HEART RATE = (MHR - RHR) X INTENSITY % + RHR
(220 - your age) - (RHR in beats/min) X (intensity as decimal) + RHR
= Target HR
(220
- ) - ( ) X ( )
+ ( ) = ________
(220
- ) - ( ) X (
) + ( ) = ________