< BACK



There are four major components of physical fitness – cardiovascular endurance, muscular strength, flexibility and body composition. While each element is important, the most vital is cardiovascular endurance, which is improved by aerobic training. Aerobic training is a rhythmic activity that uses large muscle groups, elevates the heart rate and increases the uptake of oxygen over an extended period of time. Some examples of aerobic exercise include walking/running, cycling, stair climbing, rowing, swimming and group exercise classes (aerobics).

Whichever activity you choose, how hard you work out depends on your goals and your currentlevel of physical fitness. It is important that you design a workout that suits you becauseif you don’t enjoy it, you won’t stick with it. There are two basic types of aerobic training: intervaltraining and steady-state training.

Life Fitness cardiovascular machines are known throughout the fitness industry for theirpremier delivery of interval training. Their computerized interval training programs havebeen scientifically proven to yield greater cardiovascular improvement than steady-statetraining. Interval training also helps people work toward levels of higher intensity by givingthem a sampling of more intense work loads. A gradual introduction to the next levelprovides variety to fend off boredom.

Interval training provides a high-effort aerobic workout separated by regular intervals of low-intensity exercise. The programs are designed to increase and decrease your heart rate between the high and low ends of your target heart rate zone by varying the work load throughout the exercise session. It is important, however, to monitor your heart rate during the program to assure "proper" levels of intensity.

Interval training is extremely popular with everyone from elite athletes who depend on power and speed for optimum performance, to patients recovering from a medical condition whoneed the physical activity to hasten recovery.

Some people prefer steady-state training, which keeps the workload constant throughout their exercise session. A constant exercise intensity will allow you to maintain a steady heart rate while exercising.

No two people are exactly alike, so no two personal exercise plans should be identical. Peoplevary widely in their health, goals, motivation, age, physical condition, exerciseexperience and time constraints. All your personal factors are probably very different from your neighbor’s or best friend’s.

The following general guidelines will help you to develop your personal exercise plan. Remember, you are your own best coach. You know your limitations and expectations better than anyone.

The American College of Sports Medicine and the American Medical Association have established medical screening guidelines for exercise. We recommend that you consider the start of your exercise plan as an appropriate time to see your physician.

Before you do anything else, you need to decide on your main goal. Is it weight loss? Do you want improved cardiovascular endurance? Are you training for an event? Do you want to reduce your risk of heart disease? It is important to have goals so you can focus on a direction and a type of exercise plan that’s right for you. For example, someone whose main objective is weight loss may focus on different aspects of exercise than someone whose goal is reducing the risk of heart disease. And both will train differently than a competitive athlete preparing for a sporting event.

People participate in aerobic exercise for two main reasons: Weight loss and improved cardiorespiratory performance. Varying the frequency, intensity and time of your workouts changes the focus from one to the other. Higher intensity aerobic exercise for shorter periods oftime (15 to 30 minutes) is the best way to promote cardiorespiratory improvement. Exercising for longer durations (more than 30 minutes) at low to moderate intensity promotes increased fat loss.

To reach your goal - whether it’s to lose body fat or cardiovascular improvement - it is important that you exercise at the correct level of intensity. Exercising too hard or not hard enough are both ineffective. Exercise too hard and your body won’t be able to recover or adapt between sessions. You’ll end up burning out and abandoning exercise. On the other hand, if you don’t exercise hard enough, you won’t get the results you want. For an effective workout, determine your target heart rate zone for fat burning or cardiovascular conditioning and remain within it while you exercise.

To determine your Heart Rate Training Zone, first find your theoretical maximum heart rate by subtracting your age from 220:

220 - (your age) = theoretical maximum heart rate (beats per minute) Next, take 60% and 85% of that number (multiply by .6 and .85). The results are the upper and lower limits of your heart rate training zone.

While you are exercising, your heart beats per minute should fall within this range. Forexample, if you are 35 years old:

220 - 35 = 185 (theoretical maximum heart rate, beats per minute)

185 X .60 = 111 beats per min. (lower limit of Fat Burn zone)

185 X .85 + 157 beats per min. (upper limit of Cardiovascular zone)

So, when you exercise, you should work out at an intensity which keeps your heart rate between 111 and 157 beats per minute.

For optimal training benefits, you should stay within your target heart rate zone when exercising. To do this you should check your pulse regularly during your workout.

Most superior brands of fitness equipment come equipped with heart rate sensors, but you can also check your pulse with two fingers. Your pulse can be monitored in two locations: on the side of your neck, next to your Adam’s apple beneath the chin (carotid artery) or on the thumb side of the inside of your wrist (radial artery). To take your pulse, hold your index and middle finger together and press lightly against either site (the neck is generally easier during exercise). Make sure that you do not press too hard, especially when taking a neck pulse. Excessive pressure can reduce blood flow and cause the heart to slow down. You should take your pulse about 10 minutes into your workout and at regular intervals so that you can adjust intensity if necessary.

If you’re a novice exerciser with a low level of fitness, use a heart rate training zone of no more than 60 - 75% of your theoretical maximum for the first several weeks of your new exercise program. In fact you might have to start at or below 50% and work up gradually as tolerated. As your fitness level improves, recalculate your heart rate zone to 70 – 85% as long as you can maintain that intensity for a minimum of 20 minutes.

Never exceed the intensity of 85% of your theoretical maximum heart rate. There are no significant gains in cardiovascular fitness at such high intensities, but there is a significantly
higher risk of injury.

As mentioned earlier, to optimize fat loss, the duration of your workout should be at least 20 minutes. In order to have the endurance to exercise for the length of time, a lower intensity of 60 – 75% is more appropriate so that you don’t fatigue and quit early. Additionally, exercise at this lower intensity is fueled by a greater percentage of fat calories, compared to higher intensity exercise, which feeds primarily on carbohydrates. As your fitness level improves, however, it is still important to increase intensity as long as you can maintain it for the duration of your workout. Remember, the key to fat loss is exercising four times a week for a minimum of 20 minutes each workout and maintaining a sound and healthy diet with controlled calorie intake.

Take your pulse for the first time about 10 minutes into your workout, once your heart has adjusted to exercise, and then periodically throughout your workout. Adjust your intensity to keep within your target heart rate zone.

Take a 15 second pulse check during exercise. Once you have calculated your target heart rate zone in beats per minute, divide each number (upper and lower heart rates) by 4 to get a value per 15 seconds. Memorize these numbers so that you don’t have to do calculations during your workout.

When taking your pulse, be sure to keep moving. Your heart rate remains at exercise pace for approximately 15 seconds after you stop before it begins to recover. Sudden stops during intense exercise can cause dizziness, fainting or even nausea. By making sure your heart rate stays within your target zone during your workout, you will achieve maximum training benefits while minimizing stress to your cardiorespiratory system. As your fitness program progresses, your aerobic capacity will build and your body will begin to show benefits of what is referred to by fitness experts as the ‘training effect’.