- First, you'll need to figure
out the heart rate range that you should be working at. The best way to
do this is to get tested by an exercise physiologist. If you don't want
to do that, you can get a pretty good estimate by calculating your
maximum heart rate and then calculating certain percentages of this rate
to work at for your warm up and cool down, your moderate pace, and your
interval pace. This will be a good starting point, though keep in mind
that this calculation is based on the "average" person -- something that
none of us is!
To estimate your maximum heart
rate, subtract your age from 226. (Men would subtract their age from 220.)
226 - your age = age-adjusted maximum
heart rate
Now, take your age-adjusted maximum heart rate and calculate the following
percentages for the various parts of your workout.
·
60 percent for your warmup and cooldown
·
65 to 75 percent for your moderate pace
·
75 to 85 percent for your vigorous or interval pace
For instance, a 40-year-old woman's
estimated maximum heart rate is 186 (226 - 40 = 186).
·
60 percent of her max = 112
·
65 percent of her max = 121
- 75 percent of
her max = 140
- 85 percent of
her max = 158
Keep in mind, however, that this calculation can be off by as much as 15
beats, so use the rate of perceived exertion as well. Also take into account
that your heart rate can vary depending on which activity you choose.
Different activities use different skills and muscle groups, so an
experienced swimmer will have a lower heart rate swimming than she does when
running. Keep that in mind as you vary your cardio choices. Also, some
exercises that you do while sitting down, like riding a recumbent bicycle,
won't get your heart rate as high as those that you do while standing, such
as walking hills outside. So use your heart rate monitor and evaluate your
rate of perceived exertion, but also learn to listen to your body.
Reprinted from:
Lean, Long & Strong: The 6-Week
Strength-Training, Fat-Burning Program for Women By Wini Linguvic
© 2005 Wini Linguvic. (January 2005, $17.95US/$25.95CAN; 1-57954-956-X)
Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever
books are sold or directly from the publisher by calling (800) 848-4735 or
visit their website at
www.rodalestore.com
Author
Wini Linguvic is one of New York City's
most sought-after personal trainers and fitness consultants. A certified
fitness instructor and trainer for more than two decades, she is coauthor of
the New York Times
best-selling book BodyChange,
which she wrote with longtime client and friend Montel Williams.
For more information, please visit
the author's Web site at
www.leanlongandstrong.com. |
