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Cardiovascular Exercise is exercise that elevates
the heart rate for extended periods of time. The aim
of cardiovascular exercise is to elevate the heart rate
so the heart muscle becomes stronger due to continued
use at higher levels.
This type of exercise helps protect us against cardiovascular
disease and has positive effects on blood pressure and
cholesterol levels. Cardiovascular exercise also uses
fat as the main fuel for generating movement through
the muscles. So if performed to the correct intensity
and on a regular basis, will help assist in fat loss.
Target Heart Rate and Perceived Exertion
In order to get the most out of your exercise it is
important to understand what your target heart rate
and perceived exertion level is. |
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Target
Heart Rate |
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It is important that you keep your heart rate in
the correct zone during exercise. This ensures that
you are burning mostly fat, not carbohydrate to generate
the energy you need.
Your target heart rate zone is 50% to 70% of your
maximum safe heart rate for your age. Your maximum
heart rate can be calculated simply by subtracting
your age from 200 eg -
Mary is 40 years old. Her maximum heart rate therefore
would be:
200 - 40 = 160 beats per minute
Based on this, Mary's target heart rate during exercise
would be 80 - 112 beats per minute (50% - 70% of 160).
Keep your heart rate in this zone when you undertake
your cardiovascular exercise, is the best type of
exercise for fat burning and weight loss.
This is a general safe zone for exercise, but does
not take into account injury, illness or effects of
medication. Check with your doctor if you are taking
any medication or if you are starting an exercise
program for the first time.
How
to calculate your Heart Rate
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Level of Perceived
Exertion |
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Now that you have calculated your target heart rate
zone, you must also take into account your level of
perceived exertion. (PE). PE is used to measure the
intensity of your exercise. It is literally, how difficult
you perceive the exercise to be.
When you are exercising, rate the difficulty of your
workout on a scale of 1 to 10.
- Rest
- Extremely low effort
- Low effort
- Very comfortable but noticeably working
- Comfortable but working
- Slightly uncomfortable, breathing regular
- Uncomfortable can talk but must stop talking to
catch breath
- High effort, cannot talk
- Approaching extreme, difficult to breathe
- Extreme effort, cannot continue.
Once you have completed the stretches phase of your
workout, use the scale of perceived exertion to monitor
your exercise level. Make sure that you follow the
correct level of perceived exertion for your individual
BMI rating.
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| Loretta Douris |
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