One of the most crucial points for boosting cardiorespiratory health is the ferocity of the training routine. Improvements in cardiorespiratory health are connected to how much effort you put into your cardio training sessions. The more power applied each time, the higher the intenseness of the workout, the better the results on CR health. In this blog, we will discuss how cardio may be a waste of time without this knowledge and how you can harness the power of cardio for weight loss.
You need to understand exactly how intense is intense to establish if a cardio vascular workout, such as running, is generating a cardiorespiratory result or if it is simply shedding some calories. Your heart rate throughout a workout is the best indication of just how much effort you are expending. By monitoring your heart rate through exercise, you can make certain that the ferocity is sufficient to enhance your cardiorespiratory training level. To put it simply, your capacity to keep track of your heart rate is the most essential key to results in cardiorespiratory training.
Training Heart Rate = preferred intensity level of the exercise. It is the heart rate you require to work out to, to obtain the exercise results. The fitness experts have provided us with two techniques to establish training heart rate. The initial approach, percentage of maximum heart rate is the easiest to make use of. The other approach, percentage of heart rate reserve is more precise.
Percentage of maximum heart rate technique
With this technique you can determine the training heart rate by utilising the approximate maximum heart rate. You can find out your maximum heart rate by deducting your age from 220. Therefore, a 25-year-old would have an approximate heart rate of 195 beats per min (220 – 25 = 195).
An individual that is in bad physical shape ought to workout at 70% of their maximum heart rate. If they happen to be in reasonably good condition, they should workout at 80% of their maximum heart rate and if they are in exceptional shape, then they should aim for 90% of their maximum heart rate.
- A 25 year old in bad physical health should have a training heart rate of 137 beats per minute (220 – 25 = 195 * .70 = 137).
- A 25 year old in good physical health should have a training heart rate of 156 beats per minute (220 – 35 = 195 * .80 = 156).
- A 25 year old in exceptional physical health should have a training heart rate of 176 beats per minute (220 – 35 = 195 * .80 = 176).
Percentage of heart rate reserve technique
An even more exact means to determine training heart rate is the heart rate reserve technique. To workout to enhance cardiorespiratory fitness, individuals should aim for between 60 to 90% of heart rate reserve in the training heart rate level. If you understand your fitness levels you can figure out which percent of heart rate reserve is the right place to begin.
For instance, an individual with exceptional physical fitness might begin at 90% of his heart rate reserve. If they happen to be in fairly good condition, 80% of their heart rate reserve would be a good starting point. Or if that person was in bad shape, 60% would be the ideal starting point.
The majority of cardiorespiratory training sessions ought to be performed with the heart rate varying between 70 to 80% heart rate reserve to achieve or maintain a sufficient fitness level. A particularly fit individual may gain from working out at a greater percent of heart rate reserve, especially if they keep their cardiorespiratory workout sessions short.
Working out at a reduced percent of heart rate reserve below 60 does not provide the heart, lungs and muscular system sufficient training stimulation. Working out at greater than 90% can be hazardous. Prior to an individual starting cardio vascular training, they ought to understand their training heart rate, the heart rate required for your exercise to have an impact. If you plan to use cardio for weight loss, then this knowledge is essential.
Here's an example
For instance, keep reading to understand how to figure out the training heart rate by utilising the resting heart rate and age to determine the heart rate reserve. We will use a 25 year old in fairly good physical condition as our example.
- Identify the maximum heart rate by deducting your age from 220. For our example, a 25 year old (220 – 25 = 195) maximum heart rate equals 195.
- Establish the resting heart rate in beats per min by monitoring and counting the pulse at rest for 30 secs, then double this count. We use a thirty second count as it is more precise then anything shorter. You want to be doing this step while you are fully at rest and relaxed. For our example, we will use a resting heart rate of 60 beats per min.
- Figure out the heart rate reserve by deducting the resting heart rate from the approximate maximum heart rate. So, heart rate reserve = 195 – 60 = 135 beats per min.
- Determine the training heart rate (A) by multiplying the heart rate reserve by the appropriate fitness level as a percent and then (B) adding the outcome to the heart rate reserve. So, with our example of a 25 year old in a fairly good condition, who will work out at 80% of heart rate reserve.
(A) .80 * 135 = 108
(B) 108 + 60 = 168
So, to recap a 25 year old in fairly good shape whose heart rate is 60 beats per min while at rest, should be looking to have a training heart rate of 168 beats per min.
To sum it up...
After about 5 minutes into a high intensity workout session, the body will typically have hit a stable state and the heart rate would have levelled. It is this point and straight after finishing a workout, that you should check your heart rate to monitor that you are within your preferred training heart rate range. This way you know that you are utilising cardio for weight loss and getting the most out of your training session.
If you find that your pulse rate is actually below the training heart rate that you are looking for, then you should workout with more intensity in order to bring your pulse up to the desired training heart rate. If your pulse happens to be above the training heart rate, you need to lower your ferocity as to bring it towards your desired training heart rate.
This may seem like a lot to understand, but if you want to get the most from your workouts then these are numbers you need to have a grasp on.
Comment below if this has helped you get the most from your cardio for weight loss or improved your cardio respiratory health.