You’ll also train both the anaerobic and aerobic systems of the body conditioning the heart and lungs and muscles.
If you calculate the fluctuations of your HR throughout an interval aerobic session, you’ll discover that your average HR, or overall intensity, measures well within the range needed to provide excellent results.
To determine your heart rate percentages follow this formula:
- 220 minus your Age equals your Maximum Heart Rate (MHR) or Heart Beats Per Minute (BPM).
- Multiply MHR by 60%, then by 85%; this is your aerobic range and the intensity you should succumb during the duration of the aerobic time period.
Here’s an example for an individual 50 years of age; (figures are rounded)
| 220 | | 170 | | 170 |
- 50 age
| x 60%
| x 85%
|
| 170 MHR | 100 BPM | 145 BPM |
As long as this 50 year old aerobic participant performs his/her workouts maintaining a heart rate (or average BPM) between 100 to 145, results are guaranteed. Interval aerobics may increase BPM above 85% and plummet BPM below 60% during the bursts of power and relaxation phases respectably. Don’t worry, as stated, your training heart rate will average out and you’ll attain aerobic conditioning.
Activity Selection List
(partial)
| High-Impact | | Low-Impact |
| Jogging | Walking |
| Running | Biking |
| Aerobic Dancing | Cross-Country Skiing |
| Basketball | Skating |
| Swimming* | Stair Climbing |
| Step Class | Rowing |
| Rope Jumping | Push/Pull Machines |
* Swimming may impose high impact shock to the shoulder apparatus.
(NOTE: High-Impact and Low-Impact aerobics refers to the shock, or pounding, experienced during the activity)
General Guidelines
To begin an aerobic program, I suggest the usual check up from your physician to obtain the "green light" to proceed. After that, it’s wise to make a selection of the activities you’ll perform, then set your schedule--days and times.
I suggest a frequency of 3-5 aerobic workouts each week. If you’re a beginner, start with 10-15 minute workouts, then add 5 minutes every other workout until you reach 30 minutes; you can go as high as 60 minutes. If you’re going to try my interval aerobics, I suggest that you first endure a conventional aerobic program for at least one month to condition yourself. At the same time, you should include some weight training which isolates the FT fibers of the muscles you’ll stress most with your activity. For instance, if you walk, jog, or run, it’s wise to strength train the knees, ankles, and lower back. If you swim, cross-country ski, or use a rowing machine, perform some upper body resistance exercises to strengthen and prepare the upper body muscles.
During your interval aerobic workout session, I suggest shorter durations as compared to a conventional session. A time reduction of 25% is average. For example, if you’re normally performing 60 minute aerobic workouts, reduce your time down to 45 minutes with the intervals. Cutting your workout time with interval aerobics should in no way make you feel guilty. Interval aerobics burn more calories during a shorter period of time than conventional aerobics; plus, you’ll burn more calories even at rest.