310524 Introducing cardiovascular training into your program part 2 of 2

310524 Introducing cardiovascular training into your program

Cardiovascular training, also known as aerobics, is any movement involving the large muscle groups of your body that elevates your breathing and pulse rates for an extended period. Training in this manner increases the efficiency of your heart and lungs by making them stronger and more effective. However, there’s more to this training then simply elevating your breathing and heart rate.

The Tanaka formula

The most precise target heart rate formula is the one
devised by Tanaka^[1]:

1. 207 minus 70% of your age will yield your maximum heart rate.
2. Maximum heart rate minus your resting heart rate equals your heart rate reserve.
3. Heart rate reserve multiplied by 70% plus resting heart rate will result in the target heart range for your exercise period.

Now that you’ve arrived at the target heart rate figure, it is time to incorporate this type of training into your program.

Buy yourself a pedometer and see how far you walk each day. If you’re walking 10,000 steps you’re going approximately five miles. Start out slowly by setting an easy pace. Many people begin this way, it’s easy to do and costs very little for equipment. Just go for several ten-minute walks and while doing so have a conversation with a friend or yourself. If you are able to talk normally then you are setting a good pace for yourself. Making a walk a habit will go far in reestablishing your cardiovascular capabilities.

After you’ve been walking for a while it will soon become second nature and you may find yourself wanting to go further or go faster, either way you will come out ahead.

I recommend that you set up a time to do this otherwise you will find it’s easy to miss the next walking session and pretty soon you won’t even be walking anymore.

Make challenges for yourself and don’t give up on improving your cardiovascular health.