Tuesday, December 11, 2012
Combine Strength And Aerobic Training
To receive the greatest benefit from a heart rate workout, you want to stay in the aerobic range throughout the entire routine. After each set of an exercise, rest only until your heart rate reaches the low end of your aerobic zone (max heart rate multiplied by 0.6).
Although other considerations factor in – such as your fitness level and whether you take any medications – as a rule of thumb, you can estimate your maximum rate by subtracting your age from 220. So, the predicted maximum heart rate for a healthy 35-year-old would be 220 minus 35, or 185 beats per minute. Once you know that number, you can calculate your target aerobic heart rate range, which is typically 60 percent to 80 percent of your maximum. To determine your target range, multiply your predicted maximum rate by 0.6 for the low end of the range, and by 0.8 for the top end. For our hypothetical 35-year-old, the target range would be 111 beats per minute to 148 beats per minute.