For example, if the training intensity requires a heart rate between 150 and 170 bpm, the personmay associate this with training between “hard” and“very hard.” Some individuals perceive less exertionP R I N C I P L E S & L A B S164Recommended cardiorespiratory or aerobic training pattern.Figure 6.685% HRR*60% HRR*50% HRR*40% HRR*Time (minutes)2001801471341211008060Heart rate (beats/min)0 5101520253035404550Age 20MHR 200RHR 68*HRR = Heart rate reserveResting heart rateCool-downphaseWarm-upphaseMaximal heart rateHigh-intensity training zoneModerate-intensity training zoneLow-intensity training zoneA E R O B I C P H A S E
than others when training in the correct zone.Therefore, you have to associate your own innerperception of the task with the phrases given on thescale. You then may proceed to exercise at that rateof perceived exertion.The numbers on the scale can also be used inreference to exercise heart rates. If you multiplyeach number by 10, it will approximate the exerciseheart rate at the perceived exertion phase. For ex-ample, when you are exercising “somewhat hard,”your heart rate will be around 130 bpm (13 10).When you exercise “hard,” the heart rate will beabout 150 bpm.You must be sure to cross-check your actualtarget zone with your perceived exertion during thefirst weeks of your exercise program. To help youdevelop this association, you should regularly keepa record of your activities using the form providedin Figure 6.10 (pages 173 and 174). After severalweeks of training, you should be able to predictyour exercise heart rate just by your own perceivedexertion of the intensity of exercise.Whether you monitor the intensity of exerciseby checking your pulse or through rate of perceivedexertion, you should be aware that changes innormal exercise conditions will affect the trainingzone. For example, exercising on a hot, humid dayor at high altitude increases the heart rate responseto a given task, requiring adjustments in the inten-sity of your exercise.Mode of ExerciseThe modeof exercise that develops the cardiorespi-ratory system has to be aerobic in nature. Once youhave established your cardiorespiratory trainingzone, any activity or combination of activities thatwill get your heart rate up to that training zone andkeep it there for as long as you exercise will giveyou adequate development. Examples of theseactivities are walking, jogging, aerobics, swimming,water aerobics, cross-country skiing, rope skipping,cycling, racquetball, stair climbing, and stationaryrunning or cycling.Aerobic exercise has to involve the major musclegroups of the body, and it has to be rhythmic andcontinuous. As the amount of muscle mass involvedduring exercise increases, so does the resultingcardiorespiratory development. The activity youchoose should be based on your personal prefer-ences, what you most enjoy doing, and your physi-cal limitations.