The heart is a muscle that works like a pump supplying blood where it is needed. A heart beat consists of two phases, the relaxed or filling phase, and the contracting phase releasing blood to vessels for transport. Heart rate is the number of heart beats in one minute. This number varies from resting to training to near maximum capacity. Aerobic training improves the cardiovascular system, the ability of the heart and lungs to provide blood and oxygen to meet energy demands. In order for training to be effective, heart rates must reach pre-determined training zones.
Heart Rate Ranges
In a resting state, an average heart rate is 70 beats per minute. This provides a minimal amount of blood and oxygen to reach working muscles to sustain lowered energy levels during sleep and periods of inactivity. The maximum heart rate is determined by subtracting age from 220 beats per minute. Training heart rate zones are based on 60 to 80 percent of the maximum heart rate. Typical training zones are between 120 and 150 beats per minute.
Aerobic Training Effects
Aerobic training workouts consist of continuous movement using large muscle groups. Workouts range from 20 to 60 minutes. A five to ten minute warm-up phase gradually increases heart rate from resting states to the lower end of a training zone at 60 percent. Increased activity generates heat to all muscles including the heart. This increased heat affects contraction rates. Muscle contractions release chemicals such as epinephrine in the blood. This along with the release of norepinephrine, released by the nervous system, increases heart rates.
Peak Aerobics
Once training heart rate zones are reached, workouts reach the peak aerobics phase. The increased demands on the heart and lungs continue in order to provide increased amounts of blood and oxygen to working muscles. The increased blood is transported primarily to the lower body muscles to continue aerobic activity. This peak phase should continue for 20 to 30 minutes. Heart rates remain in the training zones throughout the peak aerobic phase. Heart rates can be monitored by taking periodic pulse checks during the workout.
Recovery
A cool-down phase gradually decreases heart rate from training zones to resting or recovery heart rate levels. The cool-down phase should last from five to ten minutes. Continued movements prevent blood pooling in the lower body. A gradual tapering off of activity sends the increased blood back to the heart and brain. Cool-down exercises prevent soreness and enhance removal of waste products from energy use.
Aerobic Workout Suggestions
Aerobic activities can be performed in a group setting or on an individual basis. Group settings or classes include step, aerobic dance, kick boxing or indoor cycling. Individual aerobic workouts include walking, jogging, stair climbing, elliptical machines or cycling indoors or outdoors. Suggested workout frequencies are three to four times weekly for 20 to 60 minutes.
References
- "Human Anatomy and Physiology"; Alexander P. Spence & Elliott B. Mason; 1979
- "Health/Fitness Instructor's Handbook"; Edward T. Howley & B. Don Franks; 1986
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
Member Comments