CARDIO MOTIONS

GOING THRU THE MOTIONS
Nowadays, heart rate monitoring can be considered an effective tool in achieving one’s health goals and monitoring workout intensity. There are many models on the market from which to choose and the simple manual 10 SECOND PULSE TEST is one you can do immediately and during exercise. To make the most of a heart rate monitor test, one must be able to determine the range in which they can function and the benefits to be gained in these ranges.

DETERMINING MAXIMUM HEART RATE
22O beats per minute minus your age

DETERMINING THE RANGE
Take 50, 60, 70, 80 and 90 % values of the above mentioned maximum heart rate figure. This gives you a range in beats per minute.

DETERMINING 10 SECOND PULSE TEST NUMBERS
Take all of the above-mentioned figures and divide by 6. The figures you will arrive at will give you the equivalent 10-second pulse values to be determined by you at the CAROTID ARTERY (NECK) or RADIAL ARTERY (WRIST). To determine these pulses, place your index and middle finger at these points and count pulse for 10 seconds. Do not use your thumb because there is a pulse beat in your thumb that will interfere with the count.

Example:
30 year old individual
MAXIMUM HEART RATE = 220 – 30 = 190 beats per minute (bpm)

50% - (190 x 0.50) = 95 bpm 10 second pulse = 95 / 6 = 16 beats (rounded up to closest figure)
60% - = 114 = 19
70% - = 133 = 22
80% - = 152 = 25
90% - = 171 = 28
65% - 90% = range in which to experience cardio respiratory benefits.

Intensity levels of workouts depend on your ability and current state of health.
If you have never exercised and/or have been inactive for a while, exercise at the lower end 50-65% for the first 4 – 6 weeks. You may have to start at lower levels until your feel you are comfortable enough to progress to higher levels.
Total duration of exercise: 20 – 60 minutes, either in single or multiple bouts.
Multiple sessions must be at least 10 minutes in length.

The American College of Sports Medicine (ACSM) recommends 5 – 7 days per week of cardiovascular aerobic activity to maximize fat loss. It is suggested that each aerobic session expend 300 calories minimum to be categorized as a fat loss workout.
Ex. 8 km of walking. Exercise must be continuous in nature and involve large muscle groups.

Email inquiries@EnjoyingGreatHealth.com for your copy of our booklet and to schedule a complimentary consultation.

CALORIC BURN FOR HIGH INTENSITY vs. LOW INTENSITY
Here are two segments from two fitness books on this topic; you decide based on your own body awareness and capability the route you want to pursue.

“The body’s fuel-use patterns vary with exercise intensity and change during recovery. During exercise, a higher proportion of energy comes from fat during low-intensity exercise (50%) compared with high-intensity exercise(40%). However, high-intensity exercise burns more calories overall, so even though a lower proportion of those calories comes from fat, high-intensity exercise tends to burn more fat than low-intensity exercise. Intense exercise also causes your body to use more fat as fuel during the recovery period. However, high-intensity exercise is not necessarily the best strategy for controlling weight. All physical activity will help you manage your weight, and most people find that a program of moderate-intensity exercise is easier to maintain over the long term.”
Fit & Well, 3rd Edition; Fahey, Insel, Roth; 1999.

“Yes, during lower intensity activity you will burn a higher percentage of fat and during higher intensity activity you will burn a higher percentage of carbohydrates of sugars. But the important point to note is that during low-intensity, you are definitely expending fewer calories…the more important focus with regard to calories expended is not the percentage of energy coming from fat, but rather the total volume of fat used and th total number of calories expended. Let me show you the math."

At 60% of maximum heart rate (easier intensity):
Approximately 50% of calories come from fat (50% from sugars)
Approximately 8 kcal/min are expended
60 minutes x 8 kcal/min = 480 total calories
50% x 480 kcal = 240 fat calories

at 80% of maximum heart rate ( more vigorous intensity):
approximately 40% of calories from fat (60% from sugars) approximately 11 kcal/min are expended
60 minutes x 11 kcal/min = 640 calories
40% x 640 kcal = 264 fat calories
GO FOR FIT; KWASNICKI; 1999

Consult with a physician prior to commencing a training routine and it may be advantageous to see a sports medicine doctor as well to determine your overall condition from which a proper training program can be structured.

The aim of this info bite was to inform and improve efficiency of workouts on two levels:Cardiovascular benefit and Caloric expenditure.