HOW IT WORKS…
You lace up your shoes and head out the door or you push off the wall of your favorite swimming pool. Your heart immediately begins to beat faster in order to pump more blood to your muscles and other body tissues. Your lungs begin breathing faster and more deeply, supplying your body with more oxygen. Depending on your intensity level, your metabolic rate increases anywhere from 4 to 20 times your resting metabolic rate burning more calories.

WHAT IS CARDIO ENDURANCE…
The endurance to which you can withstand continuous activity by engaging the muscles within your cardiovascular system (around your heart). By training consistently you can increase your fitness level and lower your resting heart rate (RHR). Your RHR is the number of beats your heart pumps per minute (your pulse). The standards of your RHR are as follows:

Below Average = 80 + BPM
Average = 70 – 80 BPM
Active = 60 – 70 BPM
Very Active = below 60 BPM

These standards gage the level of fitness you are able to endure. To increase your cardio endurance you should work within your training zone at least 30 minutes 3 times per week.

YOUR TRAINING ZONE…

Use the following Karvonen formula to find your appropriate training zone.

220 – (YOUR AGE) = AGE PREDICTED HR
AGE PREDICTED HR – RHR = PRODUCT
PRODUCT x 60% (LOW INTENSITY) + RHR = Low Training Zone
PRODUCT x 85% (HIGH INTENSITY) + RHR = High Training Zone

For additional help on increasing your cardiovascular endurance (heart health), visit our Running Club Page or Calendar of Events for upcoming activities.
Questions or concerns…please contact us.