How long should I workout?
Jun 01, 2011
Most people starting off should do at least 30 minutes of strength training 3 times a week, workouts will vary due to health, age and medication that you may be on. Depending on your health and cardio level you should try to do cardio 25-45 minutes, 3 times a week. Before you start your cardio, you should find your target heart rate and training zones.
To determine heart rate training zones, simply use the following formula:
(220 - age) x % of HRmax = Training intensity
Training Zone HR Formula Purpose
Zone 1 - 65-75% (220 - age) x 0.65 or 0.75 Helps build an aerobic base and is used for warm-up and recovery.
Zone 2 - 80-85% (220 - age) x 0.80 or 0.85 Increases anaerobic and aerobic capacity, can build leg strength and fuel calorie burning.
Zone 3 - 86-90% (220 - age) x 0.86 or 0.90 Increases speed, power, metabolism and anaerobic capacity.
Remember 5-10 minutes of the cardio should be your warm up and allow 3 minutes for your cool down.
The best way to find out the length of time and what intensity you should be working-out at, is to get a check up by your physician, then get with a Fitness Professional/ Personal Trainer and together design a workout program based on your goals and fitness assessment.
To determine heart rate training zones, simply use the following formula:
(220 - age) x % of HRmax = Training intensity
Training Zone HR Formula Purpose
Zone 1 - 65-75% (220 - age) x 0.65 or 0.75 Helps build an aerobic base and is used for warm-up and recovery.
Zone 2 - 80-85% (220 - age) x 0.80 or 0.85 Increases anaerobic and aerobic capacity, can build leg strength and fuel calorie burning.
Zone 3 - 86-90% (220 - age) x 0.86 or 0.90 Increases speed, power, metabolism and anaerobic capacity.
Remember 5-10 minutes of the cardio should be your warm up and allow 3 minutes for your cool down.
The best way to find out the length of time and what intensity you should be working-out at, is to get a check up by your physician, then get with a Fitness Professional/ Personal Trainer and together design a workout program based on your goals and fitness assessment.
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