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| Sport & fitness |
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| on Monday, September 05, 2005 - 11:04 AM CET - 4686 Reads |
  Staying active is recommended for a better cardio-vascular health. To prevent accidents, it is important to know your limits and capabilities and to never, at any age, go over your maximum cardiac frequency.
Which training programme is good for you For those who want to start a training program while on cardiovascular rehabilitation, or after a long period of being inactive
Training for a healthy heart
It is advised to make a physical effort situated between 50 and 60% of your maximum cardiac frequency.
If your frequency is 180 pulsations per minute (for a man aged 40), the braket will be between 90 (180x0,50) and 108 (180x0,60).
This zone of effort is ideal to increase strength and speed. It is the preferred zone of effort to start a weight loss program. Walking suits perfectly this objectives. High performance training
With pulsations situated between 80 and 90% of the maximal cardiac frequency, this type of training is restricted to very fit sportives. In this effort zone, the body is being used to sustained efforts on long periods of time.
Above 90% of the maximum frequency, muscles burn more oxygen that the body can provide.
If you stay in this zone, the risk for cardiovascular accident is high. |
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