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Training with Cardio

Resting heart rate (FR)

Before starting to exercise, it should be noted that the resting heart rate is a very important indicator. It is therefore advisable to measure it on a regular basis (even several times a week). In addition, since it will get valuable information about our fitness. If the resting heart rate back to its level after a hard workout is that our resilience is correct. If it stays elevated over 2 days compared to their usual level, surely we are facing a situation of overtraining.

Among the aerobic and anaerobic thresholds
Two other essential indicators are aerobic and anaerobic thresholds. To calculate, first we must know our maximum heart rate (MHR). To calculate use the simple formula of subtracting 220 minus age (for men), or 226 minus age (in the case of women). For example, maximum heart rate of a boy of 20 years would be around 200.

Training with Heart Rate Control -

When implementing a sports training plan, control of heart rate (HR) is an excellent technique to stop making serious training because we can quantify the "Percent of Effort" we are doing throughout the workout.
There is a misconception in the environment of the runners who run a lot said that is synonymous to train well, I always say that what matters most is not "the amount of training but the quality of the same" and one way to achieve this is through control of the FC.
For decades it was stated that the exact formula to measure the% of effort was (220 - Age), some authors argued (226 - age) for women



FC = (220 - age )* % esf. / 100

FC = (220 - age )* % esf. / 100

Example: men the 20 ages

Example: women the 20 age

FC = (220 - 20)* 70 / 100

FC = (226 - 20)* 70 / 100

FC = 140

FC = 144

As the results of the famous formula (220 - Age), did not conform to the reality of many athletes, is now increasingly accepted the Karvonen formula, because athletes are better suited to both beginners and poorly trained or overweight body as elite athletes

 Fórmula de Karvonen

FC = (FCM - FC Reposo) * % esf + FC Reposo

Example: men the 20 age

FC = (200 - 70)*(60/100) + 70


Karvonen Formula Online: http://www.portalfitness.com/test/karvonen1.htm
MHR = 220 -
Well now you are aware of the effort to quantify in percentages, we will now describe how to interpret these efforts




60 a 75


Genral used in regenerative training. Eg maximum after training sessions

75 a 80


Aerobic work. Body Weight Loss ie, Carreras 1 to 3 hours

80 a 90


Aerobic Power. Races 5-10 km

90 a 100


Anaerobic work. Short Runs

I offer the following table where you can interpret the% of effort that should perform based on the number of kilometers of competition


% effort


95 a 97


92 a 94


85 a 88


80 a 85

Optimal levels of heart rate five minutes after maximal effort.
The optimal way to take the pulse would be:
Once just completed the exercise without delay take the pulse for 15 seconds and multiply that result by 4:

Keystrokes five minutes after finishing effort

Por encima de 130 pulsaciones/minuto


130-120 for minute


120-115 for minute


115-105 for minute

Very God

Below 100 for minute

High Performance Level

Quality indexes of heart rate after maximal efforts (Böhmer and colleagues 1975)


When we embark on a training plan is very important to measure heart rate to know you're training correctly train is not the same 60% of maximum heart rate training to 85% of this.
The choice of FC that we train is not random, as our goal, we will choose one or the other

Calcular porcentaje de esfuerzo online
In this chart we see the pulse vertically and horizontally ages for a good choice of exercise intensity (FC training) must take into account two variables: age and exercise intensity

Cardiac Safety Zone (50/60%)

It is used by those people who are just embarking on a cardiovascular training program. It is a gentle work where the FC is not too high. Elizabeth Example 25 to 55% would train at a rate of 110 ppm (see graph)
It is also used by athletes to regenerative work, usually after a workout or a strenuous week

Weight Management Area (60/70%)
It is used for all those who want to lose weight, it is advisable to carry out activities in this intensity for at least 45 minutes, remember that the first 20 minutes of aerobic work is used as fuel carbohydrates and after that period these are consumed and begins to burn fat
You can also buy something for improving aerobic capacity in people who do not have many months of training

Aerobic Zone (70/80%)
It is the best option for those who want to improve aerobic capacity lung, training should be at least 20 minutes and practice 3 to 4 times a week

Anaerobic Threshold Zone (80/90%)
Improved anaerobic capacity is restricted to people with many months of training, do not recommend it for those just beginning a physical exercise

Danger Zone (90/100%)
Exclusive for athletes with years of training, and regular medical checks, beginners should refrain entirely from submaximal and maximum exercise as described here

The manuals we make the following areas of work of the heart:

• 1) Area of moderate activity (50-60% MHR). This is a very important yet little appreciated by the athletes in general, prefer to see high numbers on their monitors.

• 2) Weight Management Area (60-70% MHR). The heart works hard enough to gain strength without muscle soreness.

• 3) aerobic threshold zone (70-80% MHR). If we are to improve our overall fitness, it will suffice to train at this level of keystrokes.

• 4) anaerobic threshold zone (80-90% MHR). Training at this level will improve our ability cardiac and respiratory. This area is already accelerated breathing, the muscles become fatigued and sweating is permanent. Our body, however, is able to assimilate lactic acid produced by muscles.

* 5) red line zone (90-100% MHR). In this area does not get enough oxygen to feed our cells. For a casual athlete is inadvisable to train in this area and makes sense only in the case of elite athletes.
Most training is often done in the first two areas. However, the longer trained in the next two, between the two thresholds, the better. Especially if you do not have much time to train, it would be interesting to focus efforts in areas 3 and 4.


Training with Cardio

Increasingly, we are applying the technology to our practice. I know that many will think it is possibly more comfortable train "our air" without planning seasons and enjoy doing what we like without hearing the beeps of a gadget attached to the wrist. All this is further magnified when we're talking about athletes "popular." No reason to remove those who believe this, but it is important to note that we are particularly sensitive to the feelings of our body if we feel a little pain in the knee the alarm and we quickly put in the hands of a physiotherapist. Ultimately we seek to enjoy without injured and why not? Go faster and better.

The beeps of our heart rate monitor can help prevent stress injuries, to plan properly for a while and come to a particular test with a guarantee of getting our brands. You know that it is important to the basic stage and a stage of volume, it helps us that our tendons and muscles gradually get used to the absorption of oxygen and nutrients they need to assimilate the training. On the other hand a heart that has worked for twelve or sixteen weeks in a range "moderate" pulse can assume a smooth intensity stage six to eight weeks. If we shorten the period of volume possibly overtrained to reach our test if the stage is very strong intensity.

There are four aerobic training areas, and the question is: how long should we spend in each area? The answer depends on your goals. What level of fitness you want to achieve? What test you training? And most importantly, how much time you have to train?. Looking at each of the areas, gives an indication of training effects they produce.

Zone 1 :is the area for active recovery. Its intensity is too low to produce a training effect on aerobic energy system, unless you have not ever trained. The heart rate is between 65-75% of maximum, and is an exercise that looks easy. You can make large volumes of training in this area without stress. Be part of a basic stage, and in the case of a triathlete used to train regularly this should not last more than eight weeks.
Zone 2: provides a good aerobic workout. It is divided into two sub-levels, one between 75-80% of maximum heart rate for long periods or high strength (sheer volume). These sessions are hard but should feel comfortable. The other sub-level is 80-85% of maximum heart rate for intense resistance workouts, you should notice you a little uncomfortable in this area. The sessions in Zone 2 increase your power and effectiveness, building strength in your connective tissues to help prevent injuries and increase your ability to use fat as fuel and preserve your muscle glycogen stores. If your intention is to go to Ironman need to spend many weeks (about sixteen) in the area of 75-80% of your MHR. If the test is shorter work for you by dividing the time available between the first and second sublevel.

Zone 3: is for a high quality aerobic workout and is the most effective way to increase your anaerobic level. It involves training the 85-92% of your maximal heart rate, and you should notice you uncomfortable. This is a train near your anaerobic level, the point where your body does not eliminate the majority of lactic acid in blood. In this area you can improve your body's ability to transport and use oxygen and produce greater improvements in performance. This area can occupy the last four weeks of your training combined with zona4, often also combined remote sessions in recent weeks zona2.

Zone 4: leads to the realm of the anaerobic, with heart rate above 92% of the maximum, and feeling great stress. The training at this level need to be shorter rest intervals. In fact there are sessions in which distances are high tempo and with a short period of rest between sets. These sessions can give you some tolerance to lactic acid. So, how long you should be in each area? Studies have established that an elite athlete spends 64% of Zona1 and zona2 (used for heating and recovery), 3Zone 23% and 13% in zona4. For the athlete half: 80% in Zona1 and zona2, and lower percentages and zona4 3Zone.
Stress injuries (shin splints, compartment syndrome, knee problems etc) are usually caused by abuse to remain in areas of high intensity workouts or interlayer belong to these areas at the beginning of the season. The important thing is that regardless of the month in which we are, many triathletes and runners fluctuate from area to area haphazardly, as if they feel like "giving cane or not," and this is precisely what leads to overuse injuries .
Meterle usually the best oil for our car, we took him to the shop when he touches the review, we care because ... has to last! What mistreat our body workout without rhyme or reason? ... We'll take care a bit.

 The first practice of the year

Maybe this year is definitely the year you will decide to do sport on a regular basis. The doctor recommended to you and common sense tells you that you should not expect much to do. Of all the sports you most attracted to the cycling: With the car has seen many people much older than you who seems to be going very well, have a neighbor of your age who also enjoys cycling and looks 10 years younger than you. .. Also do not depend on anybody, and nobody depends on you to practice.
I do not know how I am physically

First you must know what your physical condition. In light of that you can plan your workouts properly and, if desired, your future participation in marches.

One simpler systems to assess your current fitness is the Cooper test. It is very easy to make and does not require high technical means. It is simply to run for twelve minutes and calculate the distance traveled. Consulting the tables you will know if your physical condition is Excellent, Good, Discrete, bad or very bad.
You can view the complete tables here:

In addition to testing, you should have a stress test to verify that your cardiovascular system works properly and allows sharp and sustained efforts.

It is also recommended the use of heart rate monitor. Our heart is one of the best indicators of the intensity of a given year. Learn to train with heart rate monitor will allow us to better understand our body, namely our ability to recover and, finally, optimize the little time we normally dedicate to training.
What kind of work take place

On the training itself, consider that it is always advisable to do some exercise frequently, even a little time, leaving only the weekend and stick with the big beat club mates (although we've all made that mistake. ..). Ideally, in addition to the start of the weekend or go out and the road once during the week or that we were to roll time during the week twice. All this, without going to evaluate lar workloads. It is clear that depending on our physical and our goals, the mileage of the output is one or the other.

A couple of additional recommendations that starts are first developed using short (never to go too "stuck", but rather with a pedaling "happy". Some people should not put the large bowl until March ... .) Secondly, it is advisable to go out in groups (to join a cycling club, for example). Not only for security reasons, you also have to assess, but to learn from more experienced people (the elderly, who goes by bike is a well of wisdom) and also able to take mileage that we seem impossible if we did alone.

With these premises, we are laying the foundation for proper exercise. From there we plan the season: peak form, (yeah, yeah, like the pros), rest periods, etc. We can not be 10 months to 100%. If we consider that "high season" of cycling is basically marches in June and July, would be little sense to concentrate our efforts and steer to pay especially those two months.

These articles are aimed at "Amateurs and people who want to start the Sports Activity
Training with heart rate monitor is a guarantee for our health and how best to optimize our work. More is not always better and control the work of our heart, among other variables, determines how we are doing.

As we move forward in the acquisition of physical fitness we see as our body more readily tolerate hard work. The pulse rises and agonizing sensations of a few months turn into a strange but pleasant perception of power, but so does this progress? Unfortunately yes, but probably much further than we though an excess of the reasoning embodied in very intense training prevents constant improvement and what is worse cause a sharp decline in our capabilities.

The heart rate monitor allows us to control our heart that informs us of what we stress range at all times, and so our training plan.

As a general rule we must consider that our work will comply with the principle of specificity refers to the fact the coaches simulate the effort will take place in the disputed evidence or the activities we undertake. However this is a global reference and does not mean that every day we make a race. Many of our training sessions will be under a controlled and sustained effort to develop different qualities, and that is where the heart rate monitor is our best ally.

As an approximation to the use of heart rate monitors need to know that there is sufficient literature on its use, but it is desirable to perform a stress test in a sports medical service which will tell us what are the current skills of our body as well as recommendations on our preparations. This test will tell you which are the most desirable work intervals according to your form and your goals.

Once you know the outcome of our test plan the training effort. We emphasis on this test. Surely your heart will be in good condition but the wisdom that is linked to intelligence scientifically urges us to know our physical form. The heart beats each minute a number of times: it is our reference. If you know what you can calculate your maximum training zones.
When your heart beats between 50 and 65% of your maximum rate will achieve a limited improvement but will invest in health. This should be your usual pace, but you're trained. It may sound little as snow sports, ski touring or fund, this rate is reached quickly, and even surpass it costs but you should not increase in first-out time and intensity.

When you find yourself in a better position yourself in the range between 65 to 75% of your maximum heart rate. These sessions marked the early stages of those doing regular sports or respond to active recovery sessions. Many athletes neglect these sessions and even ridiculous but are considered basic to keep control of heart rate and improve the uptake of work. Possibly these sessions do not increase aerobic energy systems and no accumulation of lactic acid causes striking, but if you're not well trained will be very useful. For many sports physicians this is the first phase covered the physical preparation.

The second phase is about 75 to 85% of your heart rate. It is often divided into two levels, 75 to 80 and 80 to 85%. Normally you'll read that extensive endurance sessions called, are the basis for long-term training and stimulate the body to burn fat. The benefits of working in this area are many, especially the increased power and efficiency of the aerobic system, development of resistance of the connective tissues and as already discussed, increased ability to use body fat as fuel by avoiding limited supply of glycogen.
The third area is often called anaerobic threshold is between 85 and 92% of your maximum heart rate. In this area you should only work if you're really in shape. At this point your body already has serious problems to eliminate most of lactic acid as you will have seen, his legs burned.

Training in this area improves the body's ability to transport and use oxygen. It is important to know that in this interval the body responds almost exclusively of carbohydrates as a fuel source so that a diet rich in these nutrients after will be essential. Although we have all tried the breakfast for skiers, it is not enough food before, and we feed several days before the test with a diet rich in pasta, bread, potatoes, rice, etc ...

Finally, our last area covers the range between 92 and 98 - 100%. The truth is that it is exhausting. Discard it unless we are highly trained athletes. It is important to be consistent with our reality and do not exceed our limits, our health is at stake. In the cross-country skiing or mountaineering reach this threshold is viable due to its hardness and should not fall into that error. Although it seems contrary, believe that competitive athletes train a lot in this interval. Sure they work hard, but for the aggregate amount did not exceed 10%. These sessions provide a certain amount of training for tolerance to lactic acid and are excellent for improving anaerobic performance.

As a final technical review, we indicate that research with elite athletes have proven that when you want to develop speed on the threshold, the more effective training volumes are 65% in the intervals 1 and 2, 25% at 3 and 10 at 4. Amateur athletes will be better trained with higher load ranges 1 and 2 and least in the 3 and 4.

Finally some recommendations on the use of heart rate monitor. Use it as a tool that works for you and not vice versa. Define what training before the interval in that session you want and do not let anything influence you to overcome what has been agreed. You intersperse sessions progress, interval 3 with extensive work sessions, range 2, and active recovery sessions, range 1. Occasionally if you are a person with competing objectives, some four interval sessions.
If you go to train with other people, which is explained by the goal of your session and do not chop, even the hard days, trains just to move you, and win others. That argument is childish, and also counterproductive in your progress.
The heart rate monitor is a tool for improvement and health. Take advantage of their potential and head coaches

Using Heart Rate Monitor.

Heart rate is a good indicator of the intensity of the effort in those sports and physical activities that directly affect the cardiovascular system.

The heart rate monitor is a good tool that allows, during training, collect and analyze information on the effort. Lets you control the intensity and the time required for the recovery effort as the volume of training, and store this data for subsequent processing. Its use is widespread and very suitable for sports and activities mainly aerobics.

The training is based not only on the distance traveled or time spent, but is very aware of the degree of physical effort performed. It is therefore necessary to measure heart rate to monitor exercise intensity and provide information on changes that occur in the cardiovascular system during exercise.

The heart rate monitor is a device that can measure and record your heart rate. There are many types of heart rate monitor, the most sophisticated can then dump the data into a computer for analysis. It consists of two elements, a transmitter that captures the heart and the recipient can view it. The data between these two elements are transmitted via radio frequency, so that there are no cables or elements which could disturb during the exercise. The accuracy of current heart rate monitor is comparable to that of laboratory equipment. They also come with an alarm, which lets you schedule the times of the phases of recovery work and interval training and an indicator of lower and upper heart rate that is activated when it is above or below the established limits makes possible precise control of the labor intensity.

Control of physiological variables and training.

The heart rate is closely related with other parameters during exercise, such as maximum oxygen consumption or anaerobic threshold. To improve performance in specific areas, training should develop in a specific band of heart rate.

Resting heart rate.

The resting heart rate is reduced with aerobic training, and although it alone can not be considered an indicator of athletic performance, can control the personal conduct of a training program since the tendency to decrease over several weeks indicates an improvement than the physical. For correct determination that is necessary to record the heart rate at rest for a few minutes, staying on his back, and if possible in the morning, on waking.

Maximum heart rate.

One of the first measurements to be an athlete to start training with heart rate monitor is to establish your maximum heart rate, in order to identify the areas of work appropriate to each objective of your training program. It is necessary to calculate the maximum heart rate of each athlete and carry out regular checks.
In the case of untrained subjects, and athletes to resume their activity after a long period of physical exercise or with a history or risk of cardiovascular disease as well as subjects of middle or old age, the determination of the maximum heart rate should done under medical supervision in a location with adequate safety measures.

Control of recovery.

The use of heart rate monitor during the interval training sessions is essential. Patients should be recovery periods between sets for the efficient execution of training and assessment effort.

Detect symptoms of overtraining.

An increase in resting heart rate may be a sign of overtraining or illness.
The analysis of the records the heart rate monitor allows assessment of activity carried out by the athlete at every moment of the season and constantly adapt the training to suit their characteristics and performance.

Know your ideal training area

                   Training area based on your age
                   Age  FCM  50%    60%    70%     80%
                    60   160    80      96    112    128
                    59   161  80.5    96.6  112.7  128.8
                    58   162    81    97.2  113.4  129.6
                    57   163  81.5    97.8  114.1  130.4
                    56   164    82    98.4  114.8  131.2
                    55   165  82.5      99  115.5    132
                    54   166    83    99.6  116.2  132.8
                    53   167  83.5   100.2  116.9  133.6
                    52   168    84   100.8  117.6  134.4
                    51   169  84.5   101.4  118.3  135.2
                    50   170    85     102    119    136
                    49   171  85.5   102.6  119.7  136.8
                    48   172    86   103.2  120.4  137.6
                    47   173  86.5   103.8  121.1  138.4
                    46   174    87   104.4  121.8  139.2
                    45   175  87.5     105  122.5    140
                    44   176    88   105.6  123.2  140.8
                    43   177  88.5   106.2  123.9  141.6
                    42   178    89   106.8  124.6  142.4
                    41   179  89.5   107.4  125.3  143.2
                    40   180    90     108    126    144
                    39   181  90.5   108.6  126.7  144.8
                    38   182    91   109.2  127.4  145.6
                    37   183  91.5   109.8  128.1  146.4
                    36   184    92   110.4  128.8  147.2
                    35   185  92.5     111  129.5    148
                    34   186    93   111.6  130.2  148.8
                    33   187  93.5   112.2  130.9  149.6
                    32   188    94   112.8  131.6  150.4
                    31   189  94.5   113.4  132.3  151.2
                    30   190    95     114    133    152
                    29   191  95.5   114.6  133.7  152.8
                    28   192    96   115.2  134.4  153.6
                    27   193  96.5   115.8  135.1  154.4
                    26   194    97   116.4  135.8  155.2
                    25   195  97.5     117  136.5    156
                    24   196    98   117.6  137.2  156.8
                    23   197  98.5   118.2  137.9  157.6
                    22   198    99   118.8  138.6  158.4
                    21   199  99.5   119.4  139.3  159.2
                    20   200   100     120    140    160

            Do not forget these data based on
            Karvonen formula to help you
            best way to train yourself without
            regardless of your physical activity




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