Welcome to Chicago Fitness Training
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Aerobics and Cardio. These two terms ideally have the same meaning, the use of oxygen for energy expenditure and burning fat. The unofficial difference is termed by the level of intensity used, how much time is spent on the activity, what equipment is being used, and the activity itself. The goal in either modality is the same, to increase you metabolic rate, or the rate at which you burn fat and glucose for energy throughout the day. Ideally, by working in the Cardio zone, you create a longer lasting metabolic rate for a given day; and burn more over-all calories. Aerobic Zone, Is defined as exercising at 50-70% of your MHR, (Maximal Heart Rate), a lower working intensity for a time frame of 40-60 minutes continuously per session. Certain activities related to aerobics, although not set in stone are: swimming, stationary bikes, outdoor cycling, step classes, pace walking or speed walking, light jogging, dancing, in-line skating, and the use of machines such as treadmills, ellipticals, stairmasters and free climbers, at said intensity level. This type of training is usually best utilized by those who may be new to exercise, have not exercised regularly, the senior aged, or those recovering from injury. Cardio Zone, on the other hand, can be defined by working at a higher working intensity such as 75-90% of your MHR, for a shorter period of 20-30 minutes continuously per session. Activities that can be associated with cardio training are: running and sprinting, or the use of machines at a higher intensity than you would use for aerobic intensity. This level of intensity is better used by those who have exercised regularly for at least a month, or who are in a healthy and athletic state with higher fitness goals than basic health. |
How often should you conduct
carido / aerobics?
In general, your aerobic and cardio
activity should be performed 3-6 days
a week. You may feel free to change
from aerobic intensity on one day,
and cardio on the next. Remember
that the most important thing is to incorporate some form
physical activity on a daily basis for general health. If
you don't have a full 20 minutes to spare, try conducting
10 minutes during the morning, and another 10 minutes
later in the day. Some activity is better than none.
Determine your Maximal Heart Rate and Target
Heart Rate Zone. Use a Heart rate Monitor.
Using a heart rate monitor is a great tool for monitoring
your intensity. Any sports retail store will carry heart rate
straps with a watch for as low as $50. These heart rate
straps transmit data that are readable on just about any
piece of commercial cardio equipment such as treadmills,
so that you don't always have to look at your watch for a
reading.
The most standard formula used for determining your
maximal heart rate, and target heart rate zone (THRZ) is
the straight method, which is basically determined by
your age. Remember that this formula is based by the
number of heart beats per minute, and is just a standard
method that does not take the place of a diagnosis by a
medical practitioner.
Start with 220 beats per minute (BPM). We will use the
age of a 30 year old person for this example.
220 - 30 = 190 BPM (MHR)
190 x 50% to 90% = 95 to 171 BPM (THRZ)
Your target heart rate zone or working heart rate zone
can be broken down into two sub- working zones, aerobic
(zone 1), and the cardio (zone 2).
30 year old person
Aerobic, Zone 1 Cardio, Zone 2
50% = 95 75% = 143
55% = 105 80% = 152
60% = 114 85% = 162
65% = 124 90% = 171
70% = 133
By tracking your heart rate
during activities such as
indoor cycling and aerobic
classes, or outdoor training,
you'll be able to determine
when you're reaching your
maximum heart rate.
Use your current age in the
above formula to determine
your target heart rate zone.
As a general rule, avoid
training higher than 90%
of your MHR.
Aerobic and cardio programs.
Here are some standard methods of aerobic and cardio
training often used in todays world of fitness.
Low intensity aerobic training.
During low intensity aerobic training, you elevate your
heart rate to zone 1(a lower level heart rate) for a longer
period of time, usually 40 - 60 minutes. You'll most likely
want to spend the first and last five minutes performing
a warm up and cool down under 50% MHR.
Cardio Interval Workout.
With a cardio interval workout, you'll aim to reach a
higher intensity for two minutes, followed by lowering
your intensity also for two minutes, for an over-all 20-30
minutes. This can be performed either all at once on
one machine, or split in two 10-15 minute sessions on
two different machines, or 2-3 10 minute sessions on 2-3
different machines.
Rate of Perceived Exertion.
If you don't have a heart rate monitor, or you're not
working on a machine that has hand sensor heart rate
monitoring, you may use a common sense approach to
measuring your intensity. Use a rating scale of 0 to 10,
0 being equal to sleeping, and 10 being equal to an all
out sprint.
RPE Scale
0-1 Little to no exertion; you're lying on the couch,
lifting nothing heavier than a potato chip
2-3 You're moving, but it's easy and slow, like
stretching or strolling; this is how you warm up your body
before exercise and cool down afterwards
4-5 Your muscles are warm and you're starting to
sweat; your breathing rate is slightly elevated but you
can still hold a conversation
6-7 You're working harder, but you can still take a sip
from your water bottle and utter a full sentence without
gasping
8-9 You're breathing hard and getting close to your
maximum limit; you can only say a few words
10 This is the absolute limit of what you can do; you
can't waste a breath on a single word
