050120 Cardiovascular training by Danny M. O’Dell MA., CSCS
HAPPY NEW YEAR—Let’s see if we can find a way to live together without killing each other off in the name of some silly assed ideological doctrine or because some crazies think it’s OK to do it for fun.
Start out the new year with a goal, and then keep with it, don’t quit with some silly flimsy excuse. Begin by doing it right and learning a bit about aerobic training.
How hard should you exercise aerobically will be determined by your age and current physical condition. The Tanaka formula is the most precise for figuring out the target heart rate range.
Figure your target heart rate using the Tanaka formula.
- 207 – 70% of your age = Maximum heart rate
- MHR – Resting heart rate taken as soon as you awake = Heart rate reserve
- Heart rate reserve X 70% + resting heart rate = Heart rate target range
So why are so many aerobically out of shape? Is it due to a lack of desire, lack of time, or a lack of motivation? The reasons are many but the truth of the matter is this; “in order to make changes change is necessary”.[1]
Research has clearly shown the benefits of increased cardiovascular health in lowering blood pressure, cholesterol and other unhealthy heart and lung conditions.[2] Now is the time to make these positive life style changes.
Follow this sequence for a successful new beginning
- Begin by seeing a doctor for an overall physical.
- Set up your personal fitness goals
- Dress for success. Wear good fitting walking, running or bicycling shoes. Dress in proper fitting clothing, layered in the winter and reflective in the summer.
- Exercise EVERY SINGLE DAY by putting a check mark on the calendar to show yourself you CAN make the necessary changes to succeed.
- Chart your progress everyday, write down how you did, how you felt. Make it your personal workout diary.
- Drink enough to stay hydrated; your urine should be a pale yellow. If not and it is bright yellow and strong smelling then you are dehydrated unless you are taking in excessive vitamin B supplements
- Progress slowly. Start out by walking, riding a bicycle and then finally by jogging and running. Vary the cardiovascular workout mode for added benefits.
- Chart your target heart range and stay in it for the recommended amount of time for your age
- Overload your body the correct way, i.e. don’t change any one variable by more than 10% each time. For example, if you are running for ten minutes add only 10% to the increase for the next level. In other words, add one minute. Gradually get used to the new time, or longer distance or faster pace, but only by 10% of the previous times, distance or pace.
- Acclimatize your body to its new routine. Vary the load, intensity and frequency so your body does not become accustomed to these variables.
- Make exercise a habit.
Safety cautions
- Let someone know where you are going and for how long you will be gone
- Exercise with a partner if you have a difficult time in remaining self-motivated
- Walk, run and ride in a safe legal manner, follow your state statues for engaging in these activities
Summary
Within the first SIX MONTHS, most people QUIT. Are you going to be one of them? Try these tricks of the trade to avoid dropping out of the exercise mode.
- Make exercising FUN
- Go at a comfortable yet challenging pace
- Do more than just walk, run and bicycle. In other words, cross train.
- Take music along with you. Just don’t have it blaring in your ears through an earplug. You cannot avoid danger if you can’t hear it coming.
- Exercise the same time each day. Get it out of the way early or make it the last thing you treat yourself to at the end of the day. Make it natural and convenient. You will be better able to stick with it.
- Keep records of your achievements each day
[1] Danny M. O’Dell, MA. CSCS,*D
[2] Research and resultant international conference presentation titled “The effects of exercise on blood pressure” by the author. Presentation made July 03 in Ottawa, Canada.
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