Exercising At An Aerobic LevelThere are two simple ways to know if you are working out at an aerobic level - the "Talk Test" or a Heart Rate Monitor. The "Talk Test" If you are able to talk all the way through your workout, it's an indication that you are not exercising at an aerobic level. Companionable, but... If you find it difficult to say even a few words, you are probably exercising too hard and moving into "anaerobic" - not what you are aiming for. If you are breathing heavily but able to say a few words, catch your breath and then carry on talking, that's aerobic. If you want something more precise than the "Talk Test", use a heart rate monitor. Heart Rate Monitor A heart rate monitor is a simple device that lets you know how many times your heart beats per minute. 
It consists of two parts - one part is similar to a wrist watch that you wear on your wrist and the other is a band that fits around your chest. You can wear the chest band under your shirt or over top. The chest band picks up your heart rate and transmits it to the wrist band receiver. A heart rate monitor takes the guess-work out of maintaining an aerobic level. What Should Your Heart Rate Be? To determine what your heart rate should be for aerobic exercise the following formula is generally used: Subtract your age from the number 220 Multiply your answer by 60% (.6). That is the heart rate per minute for low endurance. For example, I am 58 years old. Subtracting 58 from 220 gives 162. 60% of 162 is 92. My heart rate should be 92 beats per minute for low endurance aerobic exercise. For higher endurance aerobic exercise, use the same formula except multiply by 80% (.8). Using my example, multiply 162 by 80% which equals 129 beats per minute. If you are new to exercise, keep to the 60% level until you build up your endurance. If you are already active, you might be surprised at how well you do. I know I was. Let's get back to the essentials of being fit after 50.Return from Aerobic Level to Boomers-Active-and-Alive. |
