How to gauge low/mod intensity...

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    Odessa14's Avatar
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    How to gauge low/mod intensity...


    I've been reading different threads and I can't figure this out. How can I gauge what is low or high intensity cardio considering I run outside. I do not use a treadmill or any other cardio machines.

    HR and all that other stuff is harder to gauge. Is jogging considered mod cardio?

    If this answer is easy/has already been ansered a million times I apologize. If you can, direct me to a relevant thread.

    Just keep in mind, my cardio is done outside, no machnes.


    Thanks

    O14

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    Beelzebub's Avatar
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    buy one of those heart monitor pulse rate things. hooks up to ya. they're online is various places.
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    You beat me to it Beelze

    It's as intense as you make it.

    The optimal zone for fat burning and cardiovascular
    conditioning is generally between 60% and 80% of your functional capacity or 70-85% of
    your age predicted maximum heart rate.
    This is the simplest method of determining your target heart rate and this should
    be used if you don’t know your resting heart rate.
    Step 1: determine your estimated maximum heart rate (MHR)
    The formula for maximum heart rate is 220 - your age
    Example:
    you are 30
    220 - 30 = 190
    your EMHR is 190 beats per minute
    Step 2: Select an intensity range to work in based on your goals and on your personal
    fitness level. The target zone for the age-predicted method is 70-85% of your estimated
    maximum heart rate

    % of MHR Difficulty
    70-75% moderate (beginner)
    75-80% somewhat hard (intermediate)
    80-85% hard (advanced)
    Step 3: Multiply your MHR by your desired intensity range
    Example:
    You are a beginner
    Select the moderate intensity range of 70-75%
    Multiply your MHR by 70-75%
    190 X .70% = 133
    190 X .75% = 142

    So try to pace yourself to keep your HR between 133 and 142
    •   
       

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    An easier and cheaper solution that works is to keep yourself breathing easy enough so that you can speak full sentences.

    Of course, if you are significantly overweight and exercise is new, or, have the cardiovascular endurance of an elite athlete at peak condition, this isn't a good guage.

    This works well for most though. I'd imagine that it applies to 95% of the readers on this board.
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    I agree w/ rhino, my heart rate is at about 130 (65% max) when I have to just barely breath through my mouth, but I can mostly breath just through my nose.

    However, as Beelze states you could just buy a heart-rate monitor. And I have seen them as watches at wal-mart so you should be able to find them.
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    its as hard or as easy as you make it, depends on the speed and the route you run!
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    Heart Rate Monitors make cardio much more effective and interesting, even the cheap ones give you time in zone measurements that a numbers geek can enjoy.

    Ebay has good prices.
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    Quote Originally Posted by Rogue Drone
    Heart Rate Monitors make cardio much more effective and interesting, even the cheap ones give you time in zone measurements that a numbers geek can enjoy.

    Ebay has good prices.
    Yeah I am probably going to pick one up. I wanted to see if there was another way...

    O14
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    you could just take your pulse every 2-3 minutes or so .. after a while you'll just have a feeling for it and go into the right pace
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    Easiest thing to do is just get a monitor. Cheapest thing to do is take your own pulse every few minutes. I usually try to stay around 65-70% of my MHR
  

  
 

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