Edited by Dr. Michela Folli
To evaluate the degree of aerobic training that an individual is subjected to during the aerobics class, we use a single parameter: heart rate.
An individual's resting heart rate varies from 65 to 75 beats per minute depending on sex; usually the woman has a higher value, with the advancement of the years the heart rate increases.
Once the pulse is found, the heartbeats are counted for 10 seconds, then this value is multiplied by 6, thus obtaining the beats per minute.
So far it all seems elementary, but I assure you that it is not. I made this premise because too often people do tiring workouts, because they probably think they get better results, but to have the "slimming" phenomenon it is enough to work at a heart rate between 65% and 75%.
The values are derived from a simple formula which was applied by Dr. Kenneth Cooper.
The starting point is 220 beats per minute (the famous b.p.m.) which corresponds to the maximum threshold that can be reached by the heartbeat of a healthy person; then the age of the subject is subtracted from this value, thus obtaining the maximum heart rate (f.c.m.) of the subject himself.
From this value obtained, 65% is calculated, which will indicate the heartbeat threshold in which a beginner subject must begin aerobic work. Calculating 75% the threshold for aerobic work will be obtained, thus outlining the training margins.
Example: 30-year-old subject
220 - 30 = 190 (f.c.m. of the subject)
60% of 190 = 114 b.p.m. (start threshold)
80% of 190 = 152 b.p.m. (limit threshold)
I highly recommend for trained subjects not to exceed 75% of their heart rate, for a beginner to start at 60%, and then gradually increase.
Use the heart rate monitor so ... you don't want to blow your heart unnecessarily
:-)
