phillydude

I just wanted to post this basic info, as in reading the board over the past few weeks there seems to be a lot of confusion about "cardio" in terms of maximum heart rate and the target heart rates for different exercise goals. I compiled the data from various sources, including the American Heart Association website, several fitness websites, and a book called "The Physiology of Fitness" which I can highly recommend to anyone seriously pursuing a diet and exercise program.

To roughly calculate your maximum heart rate, subtract your age from 220 (men) or 227 (women). Then calculate your target heart rates based on the following guidelines:

For "general health" it's recommended that you exercise 30 minutes per day at 50-60% of your maximum heart rate. This is NOT the target to lose weight, or build endurance, or train for an athletic event... it's just a baseline to maintain good overall health. If you have a heart rate monitor and wear it throughout the day, you'll probably find you will fulfill this "requirement" just by doing things like walking around during the day, doing housework or chores, or other activities you wouldn't normally consider "exercise."

For "weight loss" it's recommended that you exercise at 60-70% of your maximum heart rate for at least 20-30 minutes per day. This should be within your "comfort zone" and should allow you to basically exercise as long as you want without becoming overly tired. Anything more than 60 minutes at this level, however, is probably excessive. A good guideline if you don't have a heart rate monitor is that you can probably breathe "normally" (using your nose or your mouth) while exercising at this level.

For "aerobic" training it's recommended that you exercise at 70-80% of your maximum heart rate for at least 20-40 minutes 3-5 times per week. This level will give you better stamina and endurance, and is also the correct target range for individuals who are already "fit" and still wish to lose weight. Again, you can exceed the minimum time/frequency ratios if you wish, depending on your fitness goals. A good guideline is that you will be breathing harder through your nose AND mouth at this level, but can still hold a normal conversation.

For "maximum conditioning" it's recommended that you exercise above 80% of your maximum heart rate. This is what they call "anaerobic" training, and is used primarily to prepare for high intensity activities, generally in short bursts called "intervals." It is probably NOT something you should do on a daily basis, but is helpful in gaining speed and power as part of your advanced training. You will be breathing so hard at this point that you can barely talk.

To put this as an example: I'm a 40 year old male, so my estimated maximum heart rate is 180 (220-40+180). I should ideally get at least 30 minutes a day of "exercise" at a heart rate of 90-108 (180x.50 or .60). I can do that with no problem... just walking around over the course of the day.

To exercise for weight loss, I'd need to work at a heart rate of 108-126 for 20-30 minutes per day. I usually set the target heart rate on the equipment at the gym for 125 when I'm doing "cardio" as part of my weight loss goals. I'll admit that I don't do this every day, but I do "aerobic" training 3x per week (see below) and use this type of training on my "off" days.

To exercise for "aerobic" benefits, I need to zone in between 126-144 for 20-40 minutes 3-5 times per week. I personally do this type of "cardio" by running at a 10 minute per mile pace for at least two miles (or 20 minutes) three times a week. I am currently increasing my distance (but not my speed) by a half mile (or 5 minutes) per week, as I am training to complete an 8k (5 mile) run on November 21st.

To exercise for "maximum conditioning," my heart rate would need to be over 144 for short durations. I plan to try this type of "interval" training after I complete my training for this first run, in the hopes that I can improve to an eight-minute mile pace over the same distance (actually "racing" as opposed to just "running").

I hope this helps at least one person out there who is confused by the different terms and techniques for "cardio" exercises. Feel free to post up if I've given any bad information, or missed something important, or have questions about your personal fitness training!

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PhillyDude
from Philly, dude.