In NYC, the weather is getting nice, and it’s a good time to get back to cardiovascular training. From rehab to performance I find Heart Rate(HR) is an underutilized gauge when exercising.
Our phones, watches and even rings can provide us with excellent information and become a real time coach if used properly. I have to admit I’m partial to my old Garmin halter strap—I find it is the most accurate for me.
A good base of cardiovascular exercise is needed before intensity is added to prevent injuries and to attain desired goals. To be efficient and effective with your cardio program a minimum of 4 sessions a week with your HR elevated to 50% of your HRmax for 40 minutes is needed.
The following equation is a rough estimate of your Maximum Heart Rate (HRmax): (220-AGE) = HRmax
For a highly trained individual you can add 10-15 bpm.
When establishing a base of cardiovascular fitness or in an injury prevention program you do not want to work out in your heart rate max. Training zones are an effective tool to use to chart progress and establish a base.
- Training Zone 1 T1= 50-60% of HRmax
- T2 = 60-70% of HRmax
- T3 = 70-80% of HRmax
- T4 = 80-90% of HRmax
The beauty of this information is you can design a skeleton of a program and fill in with the exercise of your choice whether it be circuit training with nautilus equipment, free weights, or on the treadmill, bike, elliptical even on the road for a jog or walk. The following are 4 workout skeletons.
1. The Base:
Recommended to do this for 2-3 weeks.
5-10 min T1
20 min T2
5-10 min T1
2. Distance:
60 min T2
3. Interval:
Recommended only 1x per week; start with three sets and work up to six.
5 min T1
3 min T4
5 min T1
4. Intensity:
Two sets of 20 minutes @ T3.
2 – 3 minutes (active rest)
If you are interested in scheduling a chiropractic consultation in NYC, or a chiropractic eVisit, please contact one of our resident chiropractors:
- Dr. Anselmi – Contact to Schedule: anselmi@spinecareny.com // (929) 333-6934
- Dr. Schuman – Contact to Schedule: schuman@spinecareny.com // (631) 350-5344
