When it comes to cardio combine these two methods to figure the best cardio intensity for you.
Max Heart Rate Method
1 Subtract your age from 220 to get max HR
2 Use 55-90% of that for target HR (THR)
3 The lower range is for steady training and the upper end of the range is for interval training.
4 Use a heart rate monitor, which is much more accurate than taking your own heart rate.
Rating of Perceived Exertion Method (RPE)
Target range will fall between 12 and 16.
10 - 11 light
12 - 13 moderate
14 - 16 hard
17 - 19 very hard
11 - is light like an easy stroll. You can hold a conversation without difficulty.
13 - is moderate, you can talk in complete sentences, but your breathing is labored. Note that you can talk, but you don't necessarily want to talk. If you're exercising in a group, this is the pace where things start to get quiet!
15 - is hard and takes focus to maintain. Your breathing rate is elevated enough that talking is restricted to shorter phrases. But, you can talk and you can maintain this pace for at least a few minutes so this is not an effort that immediately makes you think of quitting.
17 - is very hard and you will not be talking here. This is reserved for interval training. You will likely be focused on how much longer you have until you get to stop the effort, like the end of the interval or workout. How long you can maintain this depends on your fitness level, but even the very fit can only maintain it for a matter of minutes.
Enjoy.
Laura
No comments:
Post a Comment