Need Support
I just began running and can run atleast 18 - 20 min on the treadmil at a 4.6 pace. I don’t know what’s a good pace for a beginner and what my goal should be. It’s kind of boring. I have enlisted my son to help me put music on my ipod and that has helped me. I think I can probably run longer. My goal is to get to 30 minutes by the middle or end of next week. My husband is very athletic and supports me. However, he had two foot surgeries and is unable to train with me. I am looking for any advice or suggestions for a beginner.
Workout:
- Type: Run
- Date: 07/07/2008
- Time: 05:00:00
- Total Time: 00:00:15.51
- Distance: 1.5 miles
- Average Pace: 0:10.34/mile
Filed under: Run |
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1 Comment: :
Need Support
July 17th, 2008 9:10 pm
Lisa Sabin says:
Aerobic Conditioning Progression Made Easy (ACSM Guidelines)
Initial Frequency % of HRR # of Minutes
Wk 1 3 40-50 15-20
Wk 2 3-4 40-50 20-25
Wk 3 3-4 50-60 20-25
Wk 4 3-4 50-60 25-30
Calculating Heart rate reserve: Heart rate reserve is the difference between your maximum heart rate and your resting heart rate.
There is a relationship between heart rate and oxygen consumption – particularly at intensities ranging from 50-90% VO2 Max. Exercise has been prescribed as a percentage of maximum heart rate (220 – age). For example, a 30 year old woman with a maximum heart rate of 190bpm might train at 75% maximum or 143bpm.
One of the problems with 220 – age equation is that it makes no allowances for individual differences in resting heart rate. Resting heart rate is the HR taken upon waking before getting out of bed. By incorporating heart rate reserve into the equation, in theory a more accurate training zone can be determined.
The Karvonen formula uses the heart rate reserve to calculate training zones based on both maximum and resting heart rate. Karvonen formula assumes that 220bpm is the AVERAGE HR of a newborn. Since some may fall above or below the average, the numbers may be slightly off. However this formula is appropriate for those beginning a new exercise program.
220 – age = Max HR
Max HR – Resting HR = HR Reserve
(HR Reserve x Training %) + Resting HR
Example: 50 year old with resting HR of 65bpm wants to train at 70% maximum
220 – 50 = 170bpm Max HR
170 – 65 = 105bpm HR Reserve
(105 x 0.7) + 65 = 139bpm
Hope this helps.