For example if the training intensity requires a

For example, if the training intensity requires
a heart rate between 150 and 170 bpm, the person
may associate this with training between “hard” and
“very hard.” Some individuals perceive less exertion
P R I N C I P L E S & L A B S 164
Recommended cardiorespiratory or aerobic training pattern.
Figure
6.6
85% HRR*
60% HRR*
50% HRR*
40% HRR*
Time (minutes)
200
180
147
134
121
100
80
60
Heart rate (beats/min)
0 5 10 15 20 25 30 35 40 45 50
Age 20
MHR 200
RHR 68
*HRR = Heart rate reserve
Resting heart rate
Cool-
down
phase
Warm-up
phase
Maximal heart rate
High-intensity training zone
Moderate-intensity training zone
Low-intensity training zone
A 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 inner
perception of the task with the phrases given on the
scale. You then may proceed to exercise at that rate
of perceived exertion.
The numbers on the scale can also be used in
reference to exercise heart rates. If you multiply
each number by 10, it will approximate the exercise
heart 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 be
about 150 bpm.
You must be sure to cross-check your actual
target zone with your perceived exertion during the
first weeks of your exercise program. To help you
develop this association, you should regularly keep
a record of your activities using the form provided
in Figure 6.10 (pages 173 and 174). After several
weeks of training, you should be able to predict
your exercise heart rate just by your own perceived
exertion of the intensity of exercise.
Whether you monitor the intensity of exercise
by checking your pulse or through rate of perceived
exertion, you should be aware that changes in
normal exercise conditions will affect the training
zone. For example, exercising on a hot, humid day
or at high altitude increases the heart rate response
to a given task, requiring adjustments in the inten-
sity of your exercise.
Mode of Exercise
The mode of exercise that develops the cardiorespi-
ratory system has to be aerobic in nature. Once you
have established your cardiorespiratory training
zone, any activity or combination of activities that
will get your heart rate up to that training zone and
keep it there for as long as you exercise will give
you adequate development. Examples of these
activities are walking, jogging, aerobics, swimming,
water aerobics, cross-country skiing, rope skipping,
cycling, racquetball, stair climbing, and stationary
running or cycling.
Aerobic exercise has to involve the major muscle
groups of the body, and it has to be rhythmic and
continuous. As the amount of muscle mass involved
during exercise increases, so does the resulting
cardiorespiratory development. The activity you
choose should be based on your personal prefer-
ences, what you most enjoy doing, and your physi-
cal limitations.