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Aerobic intensity refers to how hard you work out when you’re walking, jogging, running, bicycling, swimming, or performing any other type of heart-pumping activity. To burn fat and build cardiovascular health, you must gradually increase the intensity of your exercise effort. Aerobic intensity is generally described in:
VO2 Max
Otherwise know as “aerobic capacity”, this describes the ability of the body to take in, transport, and use oxygen. It is usually expressed as a percentage of “oxygen consumption” during exercise, or put another way, the maximum amount of oxygen you use while working out aerobically. A usa ge of 40 to 60 percent of VO2 max is considered vigo nev er exercised much in the past and you start an aerobic exercise program, you can increase your VO2 max by up to 20 percent by working out at a good clip at least three times a week. VO2 max stays higher in people who exercise aerobically.
Is there a way to tell what your VO2 max is while exercising? A good rule of thumb to follow is this: If you’re brea
Heart Rate
This ind
During exercise, your heart rate increases in direct proportion to your exercise effort. The rate at which your heart beats during exercise is called “Exercising heart rate.”
For best results, uyou should exercise at a level sufficient enough to raise your heart rate to 70 to 85 percent or higher of your maximum heart rate (MHR). MHR is expressed as 220 minus your age. For example, suppose you’re 35 years old, and you start an aerobic exercise program. Your maximum heart rate is 185 (220-35). You should work out at an intensity such that your heart reaches between 130 and 157 beats a minute (85 percent of 185 beats per minute = 85 x 185 = 157).
If you are not exercising now, start working out in the lower end of your range for at least 30 minutes. Gradually increase your intensity so that you reach the higher end of your range as your body becomes more aerobically conditioned. Also, the better conditioned you become, the greater ability you have to exceed the 85 percent range. Always strive for higher intensities as safely as you can sustain them.
Use the chart below to identify your target heart training range, based on your age.
Your Target Heart Training Range
| Age | Beats Per Minute |
| 20 25 30 35 40 45 50 55 60 65 70 | 140 – 170 137 – 166 133 – 162 130 – 157 126 – 153 123 – 149 119 – 145 116 – 140 112 – 136 109 – 132 105 – 128 |
How To Obtain Your Heart Rate During Aerobic Exercise
There are four methods to determine your heart rate while exercising:
- Finger on carotid artery (Don’ t press hard).
- By placing your hand directly over your heart at the left breast.
- By placing your finger at the radial artery on your wrist.
- At the temporal artery at the front of the ear.
So stick to one of the three recommended methods for calculating your heart rate. To find your heart rate per minute, simply count the beats for 10 seconds and multiply by six.
Keep records of both your resting heart rate and your heart rate during exercise. This information will help you evaluate your progress. Your resting heart rate (your heart rate in the morning before you get out of bed) should decrease over time. If not, or if your resting heart rate suddenly jumps up to a higher level, this could signal a medical problem, and you should check it out with your physician.
Exercise Duration
This refers to the length of time you work out. As the duration of your exercise increases, you start burning more fat for fuel. Gradually build up to exercising aerobically for 30 to 45 minutes or longer each session to maximize your fat-burning potential. At the same time, you should work on increasing your aerobic intensity.
Exercise Frequency
You derive the best aerobic benefits from working out three to five times a week. A word of caution: Newcomers to aerobic exercise should start out by trying to exercise three times a week, then gradually build to five sessions as your aerobic capacity improves or as your personal schedule permits.
The value of Increasing Duration and Frequency
Mr B had gone up and down in weight for many years, usually due to yo-you dieting and poor nutritional practices. At his highest weight, he tipped the scales at 145 kg. Then he began to eat sensibly and upped the frequency and duration of his aerobic exercise.Where once he walked, he now started running – as much as three to five kilometers each time. Gradually Mr B increased his workouts from two to three times a week to three to four times a week.Today, Mr B has stripped down to 104 kg, with a body fat percentage o1 17.2. According to his body composition measurements, Mr B has gained 9 pounds of lean muscle and has peeled away 7 kg of pure fat.
Weight Training Intensity
Intensity in weight training refers primarily to the demand you place on your muscles – that is, how much weight you can lift. Intensity is ever-changing. What felt heavy to you last week feel lighter this week because your muscles are responding to the demands placed on them and growing stronger as a result.
Progressive Overload
“Progresive overload” is a key factor in weight training intensity. For your muscles to respond – that is, get stronger and better developed – you have to “overload” them. That means continually putting more demand on them than they’reused to – in other words, increasing your weight training intensity.
Muscles adapt to greater and greater demands. For example, all you can lift on the arm curl right now is 18 kg. But a few workouts later that same 18 kg feels light. Your muscles have adapted to 18kg. You are now ready to challenge your arm muscles with 21kg. Once the muscles have adapted to that demand, you can bump the weight again.
You should gradually increase your weight as your muscles get used to certain level of weight. The trick is to keep pushing yourself each workout and gradually crank up the difficulty level. Overloading the muscles in this manner activates muscle fibers so that they get stronger, more toned, and better developed. This all adds up to more fat-burning power.
Another factor that plays a part in weight training intensity is the number of repetitions you do on a given exercise. Sometimes, it’s difficult to increase the weight. Until you can, it’s best to increase the number of times (repetitions) you lift that weight.
Turn Intensity Into Results
When you put into practice the concepts of intensity discussed here, you will begin to see changes in the way you look and feel, at rest and during exercise in just a few weeks.
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