Brian McKay:
Exercises Physiologist
Cardio-respiratory(Aerobic) Training Guidelines
January 12, 2009 Category: General

The FITT Principle:
  •  Frequency: 3-5 days per week
  • Intensity: 55-85 percent of HRR* (Karvonen Formula)
  • Time: 20-60 minutes in training zone
  • Type: Any big muscle, rhythmical exercise mode is acceptable when    aforementioned criteria are met.

Karvonen: 220 - age = max hr (MHR) MHR - resting hr (RHR) = HR Reserve (HRR)
HRR x low % (55-70%) + HRH = Low HR zone

HRR reserve x high % (75-85%) + RHR = High HR zone

Example: 40 year old male with resting hr of 60 bts/min
HRR = 220 - 40 (180 MHR) - 60 = 120 (HRR), now 120 x .55(55%) = 66 (RHR) + 60 = 126
now: 220 - 40 (180) - 60 = 120, so 120 x .85 = 102; 102 + 60 = 162, therefore, the aerobic training zone intensity is at a sustained heart rate or 126 - 162 bts/min.
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April 14, 2010 by Scott Herman
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A new layout for the body diagram has been added.  Watch the featured video on the exercise example page in the features section if you are a non-member to see what it is all about!

If you are a member; simply go to the exercises section and check it out!
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Enjoy!
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Check out scotthermanfitness on youtube!

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http://www.youtube.com/watch?v=9S6ghQrYahM

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