Physical Training Aerobic Fitness

Examples of good aerobic activities include bicycling, rowing, stair climbing, aerobic dance, walking, jogging, running and swimming. Age 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80

Training Heart Rate Chart
MHR 212 211 210 209 208 207 206 205 204 203 202 201 200 199 198 197 196 195 194 193 192 191 190 189 188 187 186 185 184 183 182 181 180 179 178 177 176 175 174 173 172 171 170 169 168 167 166 165 164 163 162 161 160 159 158 157 156 155 154 153 152 151 150 149 148 147 146 145 144 143 142 141 140 Initial THR Low High 127 85 127 84 126 84 125 84 125 83 124 83 124 82 123 82 122 82 122 81 121 81 121 80 120 80 119 80 119 79 118 79 118 78 117 78 116 78 116 77 115 77 115 76 114 76 113 76 113 75 112 75 112 74 111 74 110 74 110 73 109 73 109 72 108 72 107 72 107 71 106 71 106 70 105 70 104 70 104 69 103 69 103 68 102 68 101 68 101 67 100 67 100 66 99 66 98 66 98 65 97 65 97 64 96 64 95 64 95 63 94 63 94 62 93 62 92 62 92 61 91 61 91 60 90 60 89 60 89 59 88 59 88 58 87 58 86 58 86 57 85 57 85 56 84 56 Target THR Low High 138 180 137 179 137 179 136 178 135 177 135 176 134 175 133 174 133 173 132 173 131 172 131 171 130 170 129 169 129 168 128 167 127 167 127 166 126 165 125 164 125 163 124 162 124 162 123 161 122 160 122 159 121 158 120 157 120 156 119 156 118 155 118 154 117 153 116 152 116 151 115 150 114 150 114 149 113 148 112 147 112 146 111 145 111 145 110 144 109 143 109 142 108 141 107 140 107 139 106 139 105 138 105 137 104 136 103 135 103 134 102 133 101 133 101 132 100 131 99 130 99 129 98 128 98 128 97 127 96 126 96 125 95 124 94 123 94 122 93 122 92 121 92 120 91 119

To be aerobically fit, you need to get your heart working hard, but not too hard. Use this information to help determine your target heart rate for optimum aerobic conditioning, and as a guide for acheiving aerobic fitness. Maximum Heart Rate Your Maximum Heart Rate (MHR) is the highest number of times your heart should beat each minute when you are exercising your hardest. Determine your MHR by subtracting you age in years from 220. Training Heart Rate Your Training Heart Rate (THR) is the range within which your heart rate should be during normal areobic fitness training. Your THR should be between 65% and 85% of your MHR. To calculate the lower end of your THR range, multiply your MHR by 0.65. To calculate the upper end of your THR range, multiply your MHR by 0.85. Heart Rate To determine if you are working out too hard or not hard enough, take a short break from working out to check your pulse. The easiest way to do this is to count the number of heart beats in 15 seconds and multiply the number of beats by four. This is your heart rate (HR) in beats per minute. Initial Conditioning It is important that you do not try to do too much too fast. If you are just starting your aerobic fitness training, or have been away from it for a long time, start by walking for 10 to 20 minutes three times per week. Your HR should be between 40% and 60% of your MHR. Do this for four to six weeks before starting your Improvement Conditioning. Improvement Conditioning When you are ready to step up your aerobic conditioning, you might start jogging for 20 minutes every other. At this point, you should be looking to get your HR to within your suggested THR range (65% to 85% of MHR). This will probably take 8 to 12 weeks of training. Progression Plan Once you have improved your conditioning to the point where you are exercising within your THR range, you may be ready to progress. Use FIT as your guide: FIT Frequency Work on increasing the number of times per week that you exercise. Work out more often. Just remember to leave at lease one day for rest. Intensity Work on increasing the pace at which you exercise. Work out harder and faster. Just remember to do it gradually. Time Work on increasing the duration of your workout. Work out for longer periods of time, or go further. Again, remember to do it gradually. Use the chart on the next page to look up the Initial THR and target THR for your age.

Official Training Material

Copyright 2003 by Terrell Deppe, All Rights Reserved

Aerobic Training Log
Date Duration : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : Exercise HR Date

Aerobic Training Log
Duration : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : Exercise HR

Official Training Material

Copyright 2003 by Terrell Deppe, All Rights Reserved

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