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Wednesday, September 24, 2014

Dan Wirth - : Simple Guidelines for Effective Aerobic Training

Dan Wirth -  Simple Guidelines for Effective Aerobic Training
What is aerobic training? Any form of exercise that uses the large muscle groups of the body in a rhythmic and controlled fashion for a given period of time. Energy development and utilization is in the presence of adequate amounts of oxygen. Walking, Jogging, Swimming, Biking, Roller Blading, Stair Stepping, etc. can be forms of aerobic training if utilized at the specific intensity and for the proper duration.
Fundamental Guidelines
  • Frequency - 3 to 6 times per week
  • Duration - 20 to 60 minutes per session
  • Intensity - See guidelines below
Intensity guidelines - There are two common ways to estimate where your heart rate should be at when performing aerobic exercise.
Method 1
Age Predicted Max Heart Rate Method
Train at 60% - 85% of age predicted max heart rate. (Ideal range would be 70% - 80%)
example:
220 minus age = Age Predicted Max Heart Rate (APMHR)
(APMHR) x .6 to .85 = Threshold Training Heart Rate Range
  1. 220 - 40 years = 180 (APMHR)
  2. 180 x .60 = 108 beats per minute
  3. 180 x .85 = 153 beats per minute
Threshold Training Range is 108 to 153 beats per minute!
Method 2
Karvonen Method
Train at 60% - 80% of age predicted max heart rate. (Because this approach to determining the threshold training heart rate tends to give a somewhat higher value compared to the APMHR the ideal range is 65% - 75%. This equation is a little more involved also :)
This formula uses both your Age Predicted Max Heart Rate (APMHR)and your Resting Heart Rate (RHR). This makes it more individualized to you!
example:
  1. 220 - 40 years = 180 (APMHR)
  2. 180 - 63(RHR) = 117
  3. 117 x .60 + 63 (RHR) = 133 beats per minute
  4. 117 x .80 + 63 (RHR) = 156 beats per minute
Threshold Training Range is 133 to 156 beats per minute!
What is anaerobic training? Anaerobic Training is higher intensity exercise that varies in duration. Energy development and utilization is without adequate oxygen delivery. The by-product of anaerobic exercise is Lactic Acid accumulation. Weight training, sprinting, basketball, and high intensity, short duration athletic events are all examples of anaerobic training.
What are the benefits of aerobic and anaerobic training? Increased cardiovascular health, better appearance, reduced blood pressure and heart rate, improved blood profile, increased energy, improved body fat percentage, weight control, and enhanced athletic performance!

Dan Wirth M.A., C.S.C.S. Is the 
Fitness Director US Sports Online Strength and Conditioning
Director of Strength and Conditioning
The University of Arizona

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