| When starting an exercise or fitness program, it is | | | | During the test, measurements were taken of |
| important to understand what your body is | | | | your heart rate during each level of intensity. This |
| capable of. Understanding the condition of your | | | | rate info can be used to structure your aerobic |
| heart is a critical factor in designing your program. | | | | training program to give you the maximum results |
| Let's examine some ways to get this information. | | | | without overexerting and getting into a potential |
| Many health or exercise clubs have skilled trainers | | | | injury situation. |
| who can administer a submax test. This is a test | | | | If you don't have access to a trainer or health |
| that evaluates your heart condition while working | | | | club option for conducting your submax test, you |
| at less than maximum effort. Usually the target | | | | can set up a simple test on your own. You need |
| for exertion is between 75% to 85% of your | | | | to find a one mile course, then get a watch with |
| maximum capability. | | | | a good second hand. Warm up your body at a |
| The submax test can be conducted on a variety | | | | walking pace for 5 to 10 minutes, then start |
| of exercise equipment. Depending on what is | | | | timing a one mile walk, moving as quickly as you |
| available, the test can be done using a treadmill, | | | | can. This should take between 10 and 25 minutes |
| stationary bike or stairclimber. If you are currently | | | | depending on how fast you are walking. When |
| doing running or jogging as exercise, try to take | | | | you stop, note your time to complete the mile, |
| the test using a treadmill. If you spend a lot of | | | | then take your pulse to get your heart rate. Wait |
| time cycling, look to do this test on the stationary | | | | one minute, then take your pulse again. This |
| bike. The logic for this is your body will work | | | | measurement is called your recovery heart rate. |
| more efficiently using equipment you are used to | | | | You can use these measurements to gauge your |
| using. | | | | progress as you go through your exercise |
| The test usually lasts around 15 minutes, and is | | | | program. Repeat this test in two months, then |
| structured to increase the intensity of the effort | | | | compare your results to gauge your ability to |
| every 3-4 minutes. As you experience the | | | | cover the mile quicker and recover quicker from |
| increase at each step, your trainer will ask you to | | | | your efforts. This is a good measure of your |
| maintain the new exercise rate as long as possible. | | | | heart's ability to do work. |
| This is a key factor in gauging both the heart | | | | Knowing your heart rate is a foundation for |
| health as well as muscle conditioning. | | | | designing an aerobic exercise program that |
| At the conclusion of the test, you will go through | | | | challenges your body but doesn't increase the |
| a cool down sequence to bring your heart rate | | | | chance for injury. You will see big dividends in |
| back to a normal range. Don't rush through this | | | | your health conditioning by keeping your heart in |
| step, as you will likely be weak from the exertion | | | | top condition! |
| during the test. | | | | |