​HOLISTIC FITNESS

Weight Management. Body Sculpting. Mindfulness Practice

                                                                                        By Ruth Henao. Fitness Coach                     

MAXIMUM HEART RATE (MHR)​

How to improve your cardiovascular capacity?

Maximum Heart Rate is the maximum number of beats made by your heart in 1 minute of effort. This Maximum Heart Rate is reached when the oxygen produced by your heart is no longer enough to supply your muscles.

The following chart gives you an idea of the intensity of the workout you are performing, and the benefits of each zone; aerobic, anaerobic, fat-burning, or recovery. 

​You can calculate your maximum heart rate by subtracting your age from 220.

For example, if you're 15 years old, subtract 15 from 220 to get a maximum heart rate of 205.

This is the average maximum number of times your heart should beat per minute during exercise. 

220 - 15 (age)= 205 Maximum Heart Rate


​For a target heart rate of 60 to 85 percent, subtract your age from 220 then multiply the number by the target percentage.​​

 Improving your cardiorespiratory system is not complicated at all. You just have to start slow. Don't try to do too much at the beginning. You have to give time to your heart, lungs, and muscles, in general, to get used to this kind of training. If you try to do too much too soon, you put yourself at risk of getting dizzy, fainting, and probably getting discourage to keep going with your program. Be smart, start slow. 


Use the following guidelines;  


  Start with a warm-up of the muscles; a gentle walk around the neighborhood for about 5 minutes will do that. 


  Once you feel warm-up change your pace to medium intensity for about 15-20 minutes more.


 Cool down while you slow down the pace for about 5 minutes, to return the heart to its resting rate.


Stretch for 5 minutes more.


 Start walking 10-15 minutes the first week, then add 5 minutes more each week. By the third week, or maybe sooner, you will be able to start adding some jogging, or power walking. Pretty soon you will be able to jog for a whole hour and start considering participating in a local Marathon. Hey! why not!.. We all start that way.  

Every 2 weeks change your pace to avoid "hitting a plateau" - which might make you feel stuck - to keep improving your cardiovascular conditioning.


It is recommended that you exercise within 55 to 85 percent of your Maximum Heart Rate for at least 20 to 30 minutes to get the best results from aerobic exercise. 
​

FOR FAT BURNING: 
If fat burning is the goal, it is best to exercise beyond 30 minutes (up to 40 minutes or longer) at a moderate intensity, since the body begins to metabolize fat better after 20-30 minutes of aerobic activity.

If you do it first thing in the morning - with an empty stomach (hydrated body) you will be able to reach your fat deposits sooner than 20 minutes, just because you have been fasting all night.


That's a good strategy for those, like me, who don't like to do long cardio sessions.  Another great time to save some time and get to your fat deposit sooner is after your weight training session. Same idea. After you've burned all your glycogen in your muscles, in a one-hour session, you will be able to reach fat deposits sooner. 

Note: You should never feel breathless during your session. If you do, or if you experience any chest pain or headache, stop, and rest.


Another good strategy I like to recommend to my clients when they start is to do it every day, instead of 2-3 times per week. Just because you want to build a habit. We all know this might be one of the hardest habits to build, but the key is consistency. If you make the time every day, even if is for a short period, it counts. You are building the habit of doing your cardio. One great habit to have! Make it fun! Get some music that get you going, and enjoy your time!​​

RESTING HEART RATE (RHR)​

 CARDIOVASCULAR FITNESS​

  Cardio-Respiratory Fitness (CRF) measures how well your body takes in oxygen and delivers it to your muscles and organs during prolonged periods of exercise. 

The best way to build your cardio-respiratory endurance is by improving your body's consumption of oxygen. Simply put, to keep the heart, lungs, and circulatory system healthy and working efficiently. ​How do we do that? well, the body knows how to do it. We just have to give it a little help including some walking, and some aerobic activities in our daily life.


Activities that can help you improve cardiovascular health could be: 

  • Walking
  • Jogging or running
  • Cycling
  • Swimming
  • Aerobic classes
  • Rowing
  • Stair climbing
  • Hiking, etc..

CARDIOVASCULAR PROGRAM SAMPLE - BEGINNERS

Your resting heart rate is the number of times your heart beats per minute while it is at rest.

For healthy adults, a lower heart rate, at rest, generally implies efficient heart functions and better cardiovascular fitness.

​The resting pulse should be measured first thing in the morning with your fingers and a stopwatch. Put your middle and index finger to, either your radial artery on your wrist or your carotid artery in your neck. Once you find your pulse, count how many beats occur in 20 seconds, and multiply this number by 3.​

TARGET HEART RATE (THR)​

YMCA Fitness Testing and Assessment manual.

Is it healthy to Exercise at your Maximum Heart Rate?

 

​According to a 2002 study published in the Canadian Medical Association Journal, exceeding 85 percent of your maximum heart rate can be dangerous to your health.  Exercising at an extreme intensity is associated with an increased risk for a cardiac event. Check with your medical doctor before you get involved in this kind of training.  


Fast Heart-rate recovery is a measure of cardiovascular fitness.