Cardio

As the heart is a critical organ in one’s body, it is important to ensure that any health and fitness program promotes the healthy functioning of the heart muscle. Consumers who are seeking better health and fitness too often overlook the cardiovascular training element and then wonder why they are not reaching their goals with regard to fat loss, lower blood pressure, or improved energy and stamina.

If you are familiar with the terms “maximum heart rate” and “training zones,” chances are you have seen the posters at the gym that tell you to figure out your maximum heart rate by subtracting your age from 220. This, however, is an oversimplification of a more complex formula used to calculate maximum heart rate, and has been shown to be completely inaccurate (footnote). If this formula were accurate, it would mean that all 40-year-olds would have the same maximum heart rate, regardless of their physiological differences. This would also mean that as you age, your maximum heart rate would decrease. Crazy! It’s time to dispel some common myths about maximum heart rate.

First of all, every body is not created equally, and maximum heart rate is set differently for each person due to the unique design and functioning of their cardiovascular system. A person’s maximum heart rate (MHR) is usually set by the time they reach the age of 18-20…and it will not change as they age.

Second, maximum heart rate is not affected by level of fitness. That is to say, as you get fitter, your maximum heart rate will not change. This is because your MHR is directly related to your own body’s design from birth, not to the level of fitness you may or may not achieve.

Third, it is not necessary (and not advised) to go “all-out” and actually reach your maximum heart rate in order to figure out what it is. Maximum heart rate can be determined by performing a series of well-controlled sub-maximum heart rate tests, so there is never a need to “peak” at one’s MHR in order to figure out where it is for each individual.

Designing appropriate cardiovascular programs for all clients is a keystone to Melanie’s training approach. As a Level II Personal Trainer certified by Heart Zones USA, Melanie will conduct a series of sub-max heart rate tests with each client to determine their maximum heart rate and the corresponding training zones.

Once the client’s maximum heart rate has been determined, Melanie can then use that information to design the most appropriate cardiovascular training programs to help each individual reach their goals, whether it is fat loss, improved strength and power, or overall health conditioning. This individualized assessment and corresponding training system will be the best information a client will have to improve and maintain their cardiovascular health for a lifetime.