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HOW TO EXERCISE EFFECTIVELY
Exercising too hard is as ineffective as not working hard enough. In fact,
overdoing it can be harmful. For an effective workout, determine
your
optimal
workout frequency, duration and intensity and stick to it!
Calculating
Your
Training
Heart Rate
Range
To approximate your THRR, you must first calculate your
theoretical maximum heart rate. Subtract your age from 220.
(This formula is recognized by the American College of Sports
Medicine as a method for determining your theoretical
maximum heart rate.*) For example, if you are 35 years old,
your theoretical maximum heart rate is 185. If your goal is fat
loss, you can establish your THRR by multiplying this number
(185) by 65% to establish the lower limit, then by 75% to
establish the upper limit. If your
goal
is cardiorespiratory fitness, you can
establish
your
THRR by multiplying 185 first by 75% to establish the lower limit,
then by 90% to establish the upper limit.
Figure 3
(page
15) or Table 1 (page 44) can be used to determine your theoretical
maximum heart rate and THRR for your age category.
Examples:
Cardiorespiratory Training for age 35:
Lower limit:
(220
less 35 =
185) x .75
=
138 beats/min.
Upper limit:
(220 less 35 = 185) x.90 = 166 beats/min.
Fat Loss Training Range for age 35:
Lower limit: (220 less 35
=
185) x.65
=
120 beats/min.
Upper limit: (220 less 35
=
185) x .75
=
138 beats/min.
Note: A stress
test
administered by your doctor, is the most accurate
method
of
determining your maximum heart rate and overall cardiorespiratory condition.
We strongly recommend
that
you see your doctor before
beginning any exercise
program, especially
if you have a history of high blood pressure, heart problems
or if you are over the age of 45. You and your doctor can decide whether a
maximum stress
test is advisable.
By making sure your heart rate stays within this range during
your
workout, you
will
achieve
optimal training
benefits
with minimal stress to
your
cardiorespiratory
system. As you
fitness program progresses, your aerobic
capacity wl1\ build and
your body will begin
to show the
benefits
of what is referred to fitness
experts as
"the training effect."
.American College of Sports Medicine, Guidelines for Testing and Prescription, Third Edition (lea &
Febiger: Philadelphia, 1986), p. 32.
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