Everyone needs to exercise at the correct heart rate to get the maximum cardiovascular benefit and stay safe. That’s what your target heart rate and training zone are. During exercise, most experts agree that you should exercise with a heart rate between 55-85 percent of your maximum heart rate. You can find lots of information about this online, but basically, here’s all you do.
Proper fitness helps you be ready to shoot from any position.
Say you are a 40 year old man. Subtract your age from 220. Take that number and multiply it by .55, then multiply the same number by .85. In this case, 220 – 40 = 180. 180 x .55 = 99. 180 x .85 = 157. This means that during exercise your heart needs to beat above 99 beats per minute to provide tangible aerobic benefit. In this example, 157 is 85 percent of the maximum heart rate; to stay safe, don’t exceed that. In my own training program, I try to get my heart beating at between 75-85 percent of my maximum.
You must also keep your heart rate in the training zone for a minimum of 20 minutes – but the longer you are “in the zone”, the faster your fitness level will improve. The exception is when doing interval training, in which you go all-out until you can go no more, then walk until the heart rate goes below the 55 percent of maximum level, then repeat a few more times.
It is important to note that achieving the minimum training effect – 20 minutes at or above your THR four times/week – is just that, the minimum. The longer and harder you train, within reason, the better shape you’ll be in. Just remember to start slowly and work your way up. In physical fitness, as in all good things in life, there are no short cuts. Only a sustained effort over time will produce the results you seek.
. Don’t worry tho, we’ll reopen in 2022 after destroying the entire economy and putting everyone on welfare.
