Post Number: 582
|Posted on Monday, July 21, 2008 - 05:58 am: |
Here the "latest" for endurance workouts on the CBC page for fitness to enjoy .
Getting up to speed
Tune into your "target heart rate," or THR. The term refers to how many beats per minute you should be elevating your heart rate to get cardiovascular and calorie-burning benefits. There are heart-rate charts and devices on treadmills, exercise bikes and other equipment that can relay that information to you, and tell you the range you're working in. But here's a simple formula to determine your THR zone: Take 220, minus your age, and then multiply that number by 65 per cent and then 80 per cent. Most people should aim to be in that 65 to 80 per cent range. For example, a 20-year-old's zone is 130 to 160 beats per minute, a 30-year-old's is 123 to 152; a 40-year-old's is 117 to 144; and a 50-year-old's is 110 to 136. To measure beats per minute, take your pulse (at the side of your neck and on your wrist), count 10 seconds, and multiply that by six. Interval training can get your heartbeat up to its zone range quicker than continuous training, and you may even go above that 80 per cent upper limit, which is fine for more conditioned exercisers.
Good luck Juerg
Post Number: 3
|Posted on Monday, July 21, 2008 - 07:45 am: |
Hard to believe...but our profession (physiotherapy) is certainly guilty of promoting this misinformation.
After completing LBPs for clients, I have to consistantly beat them with their own running bibles in order for them NOT to try to use their LBPs for evil (to set their "zones") vs. good.
Keeps us in business