maximal heart rate
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the rate at which your heart beats during maximal-intensity exercise
(Age x .7)-208
continuous training
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involves working for a sustained period of time without rest. It improves
cardio-vascular fitness.
Should be enjoyable; train 20-30 minutes, 3-5 days per week, and no less
than 55% MHR; pick an event goal
, aerobic capacity
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Maximum rate at which oxygen can be taken in and used by muscles
15-25 years would fall in range of 38-46 ml/kg/min (more active you are,
the higher this will be)
Determined by anatomical makeup (% of type 1 muscle fibers) and
biological age (decreases after 25)
Low-intensity
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Not sweating No noticeable changes in breathing
Heart reserve <70%
Frequency: 3 days
& of MHR: 55-69%
RPE: 6-9
Time: 20 minutes
heart rate reserve
Give this one a try later!
allows you to monitor exercise intensity; set to 70-80% during aerobic and
80-90% during anaerobic, difference between maximum heart rate and
resting heart rate
Give this one a try later!
the rate at which your heart beats during maximal-intensity exercise
(Age x .7)-208
continuous training
Give this one a try later!
involves working for a sustained period of time without rest. It improves
cardio-vascular fitness.
Should be enjoyable; train 20-30 minutes, 3-5 days per week, and no less
than 55% MHR; pick an event goal
, aerobic capacity
Give this one a try later!
Maximum rate at which oxygen can be taken in and used by muscles
15-25 years would fall in range of 38-46 ml/kg/min (more active you are,
the higher this will be)
Determined by anatomical makeup (% of type 1 muscle fibers) and
biological age (decreases after 25)
Low-intensity
Give this one a try later!
Not sweating No noticeable changes in breathing
Heart reserve <70%
Frequency: 3 days
& of MHR: 55-69%
RPE: 6-9
Time: 20 minutes
heart rate reserve
Give this one a try later!
allows you to monitor exercise intensity; set to 70-80% during aerobic and
80-90% during anaerobic, difference between maximum heart rate and
resting heart rate
