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Educational Resources - Cardiovascular Training
Scroll to read information on the following subject(s):
What heart rate zone should I be in when doing cardio?
There are a few different ways to determine your training heart rate. Popular methods in thepast have included 220-age(%.55-.85) at discretion of a fitness enthusiast or professional. The
Karvonen formula is another which is similar. Sixteen years ago when I first started my career
as an intern at Mayo Clinic, Rochester, MN metabolic testing was used to determine exercise
heart rates and training programs for individuals who are athletes to cardiac rehab patients.
This was done because it was the most effective way of determining an effective training zone.
An exercise prescription must be hard enough to challenge your body and force an adaptation.
The prescription also needs to be safe.
Testing allows a vehicle to provide both safety and a challenge that will get results. Five to ten
years ago fitness centers could not provide these services mainly because it was cost
prohibitive. Technology now allows most major fitness centers and even some training studios
to do metabolic testing. This testing does not diagnose a health problem, however it can
provide good heart rate training recommendations and basal metabolism information.
Generally, people will get the most out of their time if they use the data from these tests to
guide daily workouts.
I get asked almost daily by clients and members about heart rate training? Common questions
are:
1) Why should I get a Metabolic Assessment Profile?
2) Is testing really worth the money?
3) What is this going to do for me anyway?
4) What is anaerobic threshold?
5) I just want to lose weight, so why do I need to be so specific?
6) Will I need to get tested again?
7) Do I really need this heart rate monitor?
Answers are as follows:
1) A (MAP) or Metabolic Assessment Profile will provide an owner's manual for your body that
you can leverage with recommendations from me or our Metabolic Specialist. This profile will
provide the following information: a) caloric burn at rest, b) caloric burn during exercise, c)
anaerobic threshold, d) aerobic base (best fat burn heart rate), d) sub-maxVO2, e) as well as a
recent addition of a computer generated workout specific to your test results! You need this to
be efficient with your time, challenge your body and have a healthy approach to your program.
2) In my opinion this testing should be the first thing you focus on to get results in your
programming! The investment you make in testing will pay dividends for at least 3-4 months of
training. Since we have been doing testing I have seen hundreds of people do the testing and
very few are disappointed.
3) When you're done you will walk away with a solid cardiovascular training plan based on your
bodies' abilities. This will include 5 heart rate zones which can be programmed into your heart
rate monitor. Next, you now receive a specific plan laid out on a spreadsheet for you to begin
to follow in your workouts! Finally, the RMR or resting metabolic rate testing will give you data
to start determining a good meal plan with the help of myself or our Nutrition Coach.
4) Anaerobic Threshold represents the point in your heart rate at which your body is utilizing
almost all carbohydrates. This is because at this stage your body is not able to supply enough
oxygen to the working muscle to combine with fat for fuel.
5) Most people are after lasting results. There is nothing more frustrating than the yo yo up
and down of weight loss programs. This type of programming is meant to be progressive over
time and be adjusted for changes in your body. This allows for continued adaptation and
change in muscle cells and your cardiovascular system to occur.
6) Re-testing is recommended every 3-4 months. Most people get frustrated with results or
bored with their program. This will allow you to make adjustments to keep the train of change
going and relieve yourself of some boredom.
7) About 8 years ago I learned the hard way that "Heart Rate Training" and use of a heart rate
monitor is beneficial. After having chronic tendinitis, plantar fascitis and subsequent back pain I
finally turned to heart rate training. My Chiropractor at the time sat me down and said, "Brian
you need to back off, slow down, mix it up". Well shortly after that I met a Polar guru who
shared how he felt heart rate training would help me avoid over training and get the results I
desired. I skeptically proceeded and have never looked back. It is by far the best thing I have
done with my running and general cardio conditioning. I have avoided further injury and
continue to enjoy running regularly.
 | What heart rate zone should I be in when doing cardio? |
What heart rate zone should I be in when doing cardio?
There are a few different ways to determine your training heart rate. Popular methods in the
Karvonen formula is another which is similar. Sixteen years ago when I first started my career
as an intern at Mayo Clinic, Rochester, MN metabolic testing was used to determine exercise
heart rates and training programs for individuals who are athletes to cardiac rehab patients.
This was done because it was the most effective way of determining an effective training zone.
An exercise prescription must be hard enough to challenge your body and force an adaptation.
The prescription also needs to be safe.
Testing allows a vehicle to provide both safety and a challenge that will get results. Five to ten
years ago fitness centers could not provide these services mainly because it was cost
prohibitive. Technology now allows most major fitness centers and even some training studios
to do metabolic testing. This testing does not diagnose a health problem, however it can
provide good heart rate training recommendations and basal metabolism information.
Generally, people will get the most out of their time if they use the data from these tests to
guide daily workouts.
I get asked almost daily by clients and members about heart rate training? Common questions
are:
1) Why should I get a Metabolic Assessment Profile?
2) Is testing really worth the money?
3) What is this going to do for me anyway?
4) What is anaerobic threshold?
5) I just want to lose weight, so why do I need to be so specific?
6) Will I need to get tested again?
7) Do I really need this heart rate monitor?
Answers are as follows:
1) A (MAP) or Metabolic Assessment Profile will provide an owner's manual for your body that
you can leverage with recommendations from me or our Metabolic Specialist. This profile will
provide the following information: a) caloric burn at rest, b) caloric burn during exercise, c)
anaerobic threshold, d) aerobic base (best fat burn heart rate), d) sub-maxVO2, e) as well as a
recent addition of a computer generated workout specific to your test results! You need this to
be efficient with your time, challenge your body and have a healthy approach to your program.
2) In my opinion this testing should be the first thing you focus on to get results in your
programming! The investment you make in testing will pay dividends for at least 3-4 months of
training. Since we have been doing testing I have seen hundreds of people do the testing and
very few are disappointed.
3) When you're done you will walk away with a solid cardiovascular training plan based on your
bodies' abilities. This will include 5 heart rate zones which can be programmed into your heart
rate monitor. Next, you now receive a specific plan laid out on a spreadsheet for you to begin
to follow in your workouts! Finally, the RMR or resting metabolic rate testing will give you data
to start determining a good meal plan with the help of myself or our Nutrition Coach.
4) Anaerobic Threshold represents the point in your heart rate at which your body is utilizing
almost all carbohydrates. This is because at this stage your body is not able to supply enough
oxygen to the working muscle to combine with fat for fuel.
5) Most people are after lasting results. There is nothing more frustrating than the yo yo up
and down of weight loss programs. This type of programming is meant to be progressive over
time and be adjusted for changes in your body. This allows for continued adaptation and
change in muscle cells and your cardiovascular system to occur.
6) Re-testing is recommended every 3-4 months. Most people get frustrated with results or
bored with their program. This will allow you to make adjustments to keep the train of change
going and relieve yourself of some boredom.
7) About 8 years ago I learned the hard way that "Heart Rate Training" and use of a heart rate
monitor is beneficial. After having chronic tendinitis, plantar fascitis and subsequent back pain I
finally turned to heart rate training. My Chiropractor at the time sat me down and said, "Brian
you need to back off, slow down, mix it up". Well shortly after that I met a Polar guru who
shared how he felt heart rate training would help me avoid over training and get the results I
desired. I skeptically proceeded and have never looked back. It is by far the best thing I have
done with my running and general cardio conditioning. I have avoided further injury and
continue to enjoy running regularly.
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