maximum target heart rate calculator
AP Calculus Project: Application of Derivatives (Tearin' Up My Heart) *final
Aerobic training to tone your body and drop Fat Fast
Training exercises are aerobic activities that increase heart rate by the movement the body. This includes walking, running, cycling, skiing, swimming and weight training intervals. Aerobic exercise strengthens the cardiovascular system is the heart, arteries and veins.
Aerobic exercise also increases the efficiency of the respiratory system, improving oxygen exchange capacity CO2 from the lungs. As a result, an aerobically fit individual can work longer, more vigorously and achieve a quicker recovery. By working more time and greater intensity, you burn more calories over a long period. This type of training that leads to more weight loss over a length of time.
What factors affect aerobic exercise? Frequency, duration and intensity directly affect an aerobic workout. The Frequency refers to how often performing aerobic activity. Duration refers to time spent in each session. The intensity refers to the percentage of frequency maximum heart rate at which you work.
How often should I train? How difficult? How long? Most experts believe that 3-5 times per week for 20-60 minutes at 60-90% of age-specific maximum heart rate.
How can I determine my target heart rate? The general formula for the average person is starting with 220 minus your age, then multiply that number X 60% for the bottom the target range and multiply it times 90% for maximum. For example, 30 years old, is calculated its target zone using the above formula: 220-30 = 190. 190 x .6 = 114 and 190 x .9 = 171. This person will try to keep your heart rate between 114 (low range) and 171 (high end) beats per minute.
Do not worry if you not have a heart rate monitor, the Borg scale of perceived exertion is another way of determining how hard you are working. Using subjective frequency of perceived exertion (RPE) on a scale of 6-20 or a scale of 0-10, to determine how hard to "feel" that is working.
Original Borg Scale
6
7 - Very, very light
8
9 - Very light
10
11 - Fairly light
12
13 - Somewhat hard
14
15 - Hard
16
17 - Very difficult
18
19 - Very, very hard
Maximum 20 -*
Revised Borg scale
0 - Not at all
0.5 - Very, very weak
1 - Very weak
2 - Weak
3 - Moderate
4 - Somewhat strong
5 - Strong
6
7 - Very strong
8
9 - Very, very strong
10 - * Maximum
The "Talk Test" is another good way to establish how hard you are working, if they have difficulties to say a few words, you are probably working anaerobically. For a good indication of aerobic exercise, you should be able to say a few words, catch your breath, and then continue talking. If you are talking all the way through his training, is a good bet that you're not working hard enough.
Add aerobic exercise to your training regimen and see the pounds drop off quickly. These tips are only part of a class of eight weeks to teach online called "The Answer in front of you. To learn more about it, go to 'Personal Coaching' on my website.
About the Author
Jerry Ryan, Ph.D. is a Natural Health Coach who teaches individuals and group classes on the scientifically documented benefits of natural health techniques. He is also an internationally published author and has been a guest speaker at such places as NIKE World Headquarters. For more information, his website is http://www.JerryRyanPhD.com
