Submaximal Aerobic Type Activities

If you have been working out regularly, you already know that the harder you work the more Your heart rate goes up. You can use Your heart...

If you have been working out regularly, you already know that the harder you work the more Your heart rate goes up. You can use Your heart rate as a guide to determine if you are working at a level of intensity that is safe in any aerobic activity. Very important to target your workout so that your heart is working at 55 percent to 85 percent of maximum capacity; This range is referred to as ranges or target zone heart rate submaksimal you.

Submaximal Range

If you want a quick and easy way to determine Your heart rate to shoot in your exercise, subtract your age from 220. This will give You a rough estimate of the maximum allowed Your heart rate as beats per minute. This is the maximum heart rate your body is able to achieve without going to the trouble of the heart. Next, multiply the calculated maximum heart rate You with 0.55 and 0.85 by to get the range of submaksimal or target heart rate zone. Working in this range will make your heart happy.

Running and Walking

If you want to run, jog or walk, you can easily perform this activity at the level of submaksimal. To stay within Your target heart rate zone while running or jogging, keeping steady pace. If you've been inactive for a long time, start slowly and aim for 55 percent to 60 percent of the range submaksimal you and then slowly increase your speed and intensity as you become more fit. If you love running and want to work within the reach of Your submaksimal, then you need to power walk. A slow stroll in the park with Fiddo will not get Your heart rate enough to count.

Aerobics Classes

If you like water aerobics class or dancing, it was specifically conceived to be submaksimal exercise activities. You will begin with a warm-up and then your instructor will take you through the exercise or dance moves that will increase Your heart rate and get you into your target heart rate zone. Instructors certified for the type of the class trained to get you in a variety of safe intensity.

Cycling

Cycling is another major submaksimal exercise activities. Whether you're biking indoors or outdoors, it's important to know Your target heart rate zone and staying in it to avoid over training. How fast is Your cycle, whether you're navigating the hills and other outdoor elements will be factors to the intensity level and your ability to consistently stay within your target heart rate zone.

Considerations

Regardless of whether you're walking, jogging, walking, cycling or taking an aerobics class, you can monitor Your intensity level by using several different methods. To stay within your target heart rate zone, take Your pulse periodically to check and see if you are in a 55 percent to 85 percent of your maximum heart rate. If you do not want to stop to pick up Your heart rate, an easier way to monitor whether you are working at the level of submaksimal is to do a test talk. If you have a hard time carrying on a conversation with a friend you exercise or count out loud to yourself, you have reached the level of fatigue and working out 85 percent of Your maximum level. It was the harbinger for the back and taking it easy.