Aerobic heart rate training is used to describe the cardiovascular training needed to improve during endurance-based activities. These are activities that require a lower effort level but take more time than some intense, short-lived activities.
Aerobic vs. Anaerobic
The term aerobic means with oxygen. Aerobic training involves activities that improve the efficiency of the aerobic energy-producing systems within the human body and the training that can improve cardio-respiratory endurance. This can be compared with another important term, anaerobic training. As you can imagine, anaerobic means without oxygen and anaerobic training involves training that improves the efficiency of the anaerobic systems and can increase muscular strength and tolerance for acid-base imbalances during high intensity effort. It is important to understand the difference between the two systems. Think of aerobic as more of the lower intensity, longer distance or time efforts. The short, powerful workouts are going to be more anaerobic based.
Aerobic or Not?
Generally speaking, you should be able to talk during an aerobic training session. However, think of it as a zone. At the bottom of the zone, there is plenty of oxygen, so chatting is super easy. As you begin to reach the top of the zone, speech becomes a little more difficult and you will probably start to feel some general fatigue. It becomes anaerobic when you are working so hard that oxygen is no longer involved. Generally, people cannot talk easily and the intensity feels hard to extremely hard. At the easiest point in a workout, the heart rate is lower and the perceived exertion is minimal. The effort here feels easy. As the workout becomes more intense, the heart rate increases, the amount of oxygen available for metabolism is decreasing and the effort is becoming more difficult. Try to keep your heart rate between 65 to 80 percent of your predicted maximum heart rate to achieve the highest level of sustainable aerobic conditioning.
Heart Rate Explained
The heart rate is simply the measure of how many times your heart beats during any given time frame. For instance, if you are running a slow, easy pace, your heart rate will be lower than it will during a mad dash to get out of the rain. The heart responds to exercise intensity and duration. As the exercise intensity increases so does the heart rate.
Measuring the Heart Rate
The most accurate way to identify if you are training in the aerobic or anaerobic zone is to use a heart rate monitor. There are many makes and models. A personal favorite of fitness enthusiasts and professional athletes alike can be found at www.polarusa.com. The heart rate monitor will give an accurate reading of your heart rate so you aren't left guessing.
Doing The Math
To find your aerobic training zone based on heart rate, just do some simple math:
220 -- your age = age predicted max heart rate (MHR)
MHR x 65% = 65% of your MHR
MHR x 80% = 80% of your MHR
Stay in this zone, and you will improve your endurance based cardio-respiratory health!
References
- Edwards, Sally. The Heart Rate Monitor Book for Cyclists; 2000, 2002 VeloPress Boulder CO
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