Maximum heart rate (MHR) is reduced as you age and can be predicted by subtracting your age from 220. Your MHR is used to calculate exercise target heart rate ranges by multiplying your MHR by certain percentages such as 65 to 85. As your exercise intensity increases, so does your heart rate. As you reach MHR levels during your workout, your body uses carbohydrates, or sugars, as its fuel source. This intensity level is difficult to maintain for an extended period of time, so high-intensity training is alternated with recovery time periods.
Step 1
Begin your cardiovascular exercise at a slow to moderate warm-up pace for five minutes. For example, walk at a moderate pace to warm the muscles of your body and increase blood flow.
Step 2
Increase your pace to run as fast as you are able for one minute, and then slow your pace for one minute as you find your heart rate along the side of your neck or the thumb side of the bottom of your wrist. Count the beats for 10 seconds, and multiply the resulting number by six. See if this number reaches your calculated MHR. If not, next time increase your running pace.
Step 3
Increase your pace to a sprint for one minute, and then return your pace to a walk. Find and calculate your heart rate. If you are unable to reach MHR through running, add another challenge such as uphill running or stair climbing.
Step 4
Continue to alternate one-minute high-intensity levels with one-minute recovery zones.
Tips and Warnings
- The pattern of alternating intensity levels can be used with all aerobic activities. For example, cycling, rowing, stair climbing and swimming can all be varied by increasing the speed of the exercise to up your heart rate.
Things You'll Need
- Timer/Clock
References
- IDEA Health and Fitness: Short Burst Training
- "American College of Sports Medicine Guidelines for Exercise Testing and Prescription"; Lea and Febiger; 1991
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