Aerobic Exercise Intensity:
How to determine aerobic exercise intensity according to the American College of Sports Medicine (ACSM):
- Estimate the maximum heart rate (MHR) in beats per minute by calculating 220 – age.
- Determine resting heart rate (RHR) while counting pulse in beats per minute by feeling the radial artery of the wrist after lying down comfortable for more than 10 minutes.
- Take MHR and subtract resting heart rate (RHR) to calculate heart rate reserve (HRR). MHR – RHR = HRR.
- Calculate training intensity (TI) by multiplying HRR by desired training intensity generally between 40% and 85% and add back the RHR. TI = HRR x TI + RHR. Beginners need to start at a 40% to 50% intensity. Once advanced enough by progressive training, the optimum cardiovascular training zone per the ACSM is seen at 75% to 85% training intensity.
Next Page — 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137