Cardio training

For healthy and effective cardio training your heart rate has to remain at a certain level over a period of time. There are several types of cardio equipment and it does not matter which type you use for your training. In addition to a treadmill or bicycle ergometer you might use a crosstrainer or rower. The equipment varies only in its operation and the muscle groups that are worked.

Click here to get an overview of the of the types of equipment and their suitability for reaching your exercise goals.

The benefits of healthy cardio training are a strong and healthy heart, improved blood circulation, lower cholesterol level, improved metabolism and stress reduction. This in conjunction with wholesome nutrition will help you to easily loose some excess weight.
In principal cardio training can be divided into four categories. They are defined by the heart rate which is maintained.

Training categories for your cardio training

Health maintenance training (50-60% max HR)

For health maintenance the training is low effort and the heart rate remains low. Because of the low heart rate this type of training is well suited for starters or those returning to exercise after a period of inactivity. It also serves as basis for more challenging training at higher intensity.

Fat burning and weight loss training (60-70% max HR)

In this heart rate zone the energy supply is furnished mostly by burning fat cells. The rate of fat burning increases with the duration of the exercise session. Therefore you should train a minimum of 30 minutes. The entry level program should consist of at least 60 minutes per week, which however should be split into three sessions.

Fitness training (70-80% max HR)

Fitness training is aerobic training, where the energy supply is furnished by burning oxygen. The training takes place in a state of so called oxygen balance. This means the body is able to absorb enough oxygen, to get its energy supply by burning carbohydrates (60%) and fat (40%). This is the optimal type of exercise to improve endurance and overall fitness.

Anaerobic training (~85% max HR)

During anaerobic training the body cannot absorb enough oxygen to get its energy supply. The body enters a state of oxygen deficiency and overacidifies (blood lactate content). During anaerobic training the body is no longer able to burn fat. Therefore this type of training is not suited for health maintenance and improving fitness. Even professional athletes use this training only sparingly.

Maximum heart rate

The maximum heart rate (max HR) is the highest heart rate, it should not be exceeded during exercise. The American Heart Association (AHA) suggests a training heart rate of 50-75 % of the maximum heart rate.
 

Calculating the Maximum Heart Rate
Simple calculation method
 

Example:
A 30 year old woman like to do a general fitness training.

226 – 30 = 196 BPM (= max HR).
The ideal fitness training requires 70 – 80% of the maximum heart rate.
Consequently this would mean a heart rate zone of 137 – 156 BPM
 

Important notice:
Please note the values above are standard values and serve as a guideline only. We recommend you seek the advice of a personal trainer for individualized calculation.