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Aerobic training is any activity that requires
an increase in oxygen intake. It's also referred to as cardiovascular
training. These activities improve heart capacity to strengthen
the lungs and heart. Defined as any movement that continuously
works the same large muscle group for a time period of 20
minutes or longer at 60-80% of maximum heart rate.
Max Heart Rate / Resting Heart Rate / Target Heart Rate
Maximum Heart Rate (MHR) is the maximum amount
of contractions by the heart within one minute. To determine
an estimate of MHR just take 220 and subtract your age.
You also can take a max heart rate test to determine a
more precise number.
Resting Heart Rate (RHR) is defined as the amount
of beats per minute at rest. The best way to determine
this calculation is to take your pulse immediately upon
wake up and before you get out of bed
Target Heart Rate (THR)is the percentage of workload
by the heart for desired results from training. For aerobic
training, the target heart rate should be between 60 and
80 percent. The standard method for calculating desired
THR is the Karvonen formula.
Karvonen Formula:
((MHR-RHR)*desired %)+Resting HR.=Heart Rate
1. Determine Max Heart Rate. (220-age)
2. Determine Resting Heart Rate
2. MHR minus RHR=
3. Multiply by % desired (e.g. 60% use .60)
4. Add RHR
5. This will give you half of a desired range. To
get the other side of a heart rate range repeat
with another percentage. (E.g. 80% use .80)
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Using a treadmill is not the only method of
getting aerobic exercise into you regiment. Not everyone
enjoys the same method . Below you will find some more examples
to for you to use.
-Brisk walk
-Bike riding
-Hiking
-Swimming
-Skating
-Various exercise classes
-Anything with continuous movement
Choose an exercise method that you enjoy. There is a better
chance of success if the activity is one that you enjoy
and can maintain. Consistency is the most important factor
in improving your chances for success.
Aerobic exercise provides the human body with many benefits.
Below are some of the top benefits that can be achieved
through aerobic training.
-Strengthens heart
-Improves Cardiovascular System
-Blood Oxygen level Increases
-Raises Basal Metabolic Rate
-Increases fat burning ability
-Reduces Bad Cholesterol
-Decreases blood pressure
-Stress Reduction
-Improves Muscle Tone
* Please visit our site for a complete
list of Endurance Supplements
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