Archive for the ‘Aerobics’ Category
Heart Rate: Control Know?
To improve our cardiovascular / aerobic capacity is based on not all go for a run at whatever pace unchecked.
The way to control the intensity of the exercise is performed by the heart rate (HR) or pulsasiones that can take on the wrist, neck over the carotid artery or chest. Today therefore, the best way is through a heart rate monitor.
Set to FCM (maximum heart rate) the maximum number of pulsasiones that is changing and we must come with age, regardless of race or sex, whether in children or adults
The formula for establishing the FMC is:
FMC = 220 – age
Eg Isabel is 25 years (220 – 25) = 195. Training to reach full capacity of 195 beats per minute. Not recommended to go beyond this limit
According to the intensity we train will get different benefits, it is not wanting to lose weight, you want to increase aerobic capacity, to increase aerobic power or anaerobic
Not the same train 60% of maximum heart rate to train 85% of this.
The choice of who should train FC is not random, as our goal, we will choose one or the other
In this graph we see vertically and horizontally pulsation ages for a good choice of exercise intensity (FC train) must take into account two variables: age and exercise intensity
Cardiac Safety Zone (50/60%)
It is used by those people who are just embarking on a cardio plan. It’s a soft job where HR does not rise too much.
Elizabeth of 25 years ie 55% would train at a rate of 110 ppm.
It is also used by athletes to regenerative work, usually after a workout or a strenuous week.
Weight Management Zone (60/70%)
It is used for all those who want to lose weight, it is advisable at this intensity activities for at least 45 minutes, remember that the first 20 minutes of aerobic work is used as fuel carbohydrates and after that period these are consumed and begins to burn fat
Also be used to improve aerobic capacity in people who do not have many months of training.
Aerobic zone (70/80%)
It is the best option for those looking to improve aerobic capacity, lung training must last at least 20 minutes practice 3 to 4 times a week.
Anaerobic Threshold Zone (80/90%)
Improved anaerobic capacity is restricted to people with many months of training, we do not recommend for those just starting on an exercise treadmill.
Danger Zone (90/100%)
Exclusive for athletes with years of training, and regular medical checks, beginners should refrain entirely from submaximal and maximum exercise as described herein.