Not too much, not too little, but just right!

That's the key in determining how hard to train when starting a cardiorespiratory fitness program. You don't want to overtax any of the systems of the body but you do want to "overload" the cardiovascular system so that you get a training effect. Simply put you need to exercise within the appropriate intensity range and it is different for each individual.

So what is the range and range of what? It is generally believed that most exercisers' target heart rate should stay within 55% to 85% of their maximum heart rate. If you're just beginning an aerobic program the appropriate intensity threshold to elicit a training effect is at the low end of that range and at the high end for those who are physically active.

For this to make sense we all need to know our maximum heart rate before we can determine our target heart rate. Here is the most simple method.

Subtract your age from 220. For example

220
-55 Age
165 Maximum Heart Rate


165 X 55% equals 91 Target Heart Rate for a sedentary person beginning their program

165 X 85% equals 140 Target Heart Rate for a physically active person

Obviously, there's a range here so gauge what your appropriate THR is within that range based on your perception. I recently attended a luncheon in which Elizabeth David, who created a wellness program for Chick-fil-A was the guest speaker. I thought her intensity recommendation was even easier. Pace yourself so that you can talk to the person next to you but not sing to them. So go ahead and give that one a try.

If you're training to compete well that's different. But for most of us who are interested in hitting the right pace so that we're maximizing the health benefits of aerobic exercise - give yourself a break and stay within the training effect range. Going for the Max just isn't necessary or recommended.

I really want pictures on my blog and I am in the process of finding the right camera so if you're bored with seeing too much text and not enough visuals, bear with me. Hope you're having a great Thursday!