Power Law #2 (part 3)

“The real reason to exercise is to change your body's chemistry, not to burn a lot of calories.” ― Covert Bailey, The Ultimate Fit or Fat

We have proviously discussed the first two (2) parts of fitness… movement and strength. This month we will cover what is often referred to as “cardio,” or aerobic exercise (exercise USING OXYGEN to fuel muscles for a sustained period).

Aerobic exercise is crucial for long-term health, as it strengthens the heart and lungs, improves circulation, and enhances the body's ability to use oxygen. Consistent, rhythmic activity—such as walking, swimming, or cycling—burns calories, assists in weight management, and significantly lowers the risk of chronic diseases like diabetes, high blood pressure, and heart disease. It also boosts mental health, improves sleep, and increases overall stamina. 

There are two (2) formulas to determine if you are exercising in the “Cardio Zone” (or “Zone 2”):

1.     220 – (Your Present Age) X 60-70% = Training Heart Rate Objective.

2.     Karvonen Method: (Max HR - Resting HR) × 60-70% + Resting HR = Training Heart Rate Objective.

The Karvonen Method is more accurate, but not enough for most people to worry about.

Recommendations:

1.     Calculate your desired training heart rate.

2.     Utilize an activity that allows you to maintain, within a range, your target heart rate i.e. bicycling, jogging, elliptical, etc.

3.     Train for twenty (20) minutes… 8 minutes to reach the target heart rate and 12 minutes to maintain it.

4.     Perform 3—4 times per week.

Next, a subset of aerobic training is VO2 Max training. VO2 max is the maximum amount, or volume (V), of oxygen (O2) your body can use as a fuel source for exercise. VO₂ max requires maximal effort.

VO2 Training can be accomplished with shorter, 6-second sprints. You will need to adjust the recovery time to allow for true maximum effort on each rep: 

1.     Intensity: 100% all-out effort (cannot go longer than 10 seconds).

2.     Duration: 6–10 seconds.

3.     Recovery: 1–4 minutes of rest (allowing for full neuromuscular recovery).

4.     Repetitions: 4–8 sets. 

5.     Once or twice per week (this can be done on the same day as “steady state” aerobic training).

While not exact, there is an at-home formula for calculating VO2 Max (a more exact measurement requires a lab with various tubes and wires)

‍ ‍