Running for a Conditioning Heart Rate

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Running for a conditioning heart rate means you are increasing your body's ability to use oxygen. Find out more about running for a conditioning heart rate with help from a health and fitness coach in this free video clip.

Part of the Video Series: Workout Tips
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Video Transcript

I'm Suzanne Reilley, online health and fitness coach. I'm here at Firm Body Evolution Holistic Health and Fitness, and today I'm going to talk to you about running for conditioning heart rate. Running for a conditioning heart rate means you are increasing your body's ability to take in and use oxygen. So at first if you haven't done so already do 10 to 12 weeks of base runs. Which means that you are working at about 60 to 75 percent of max heart rate. And this prepares your body for harder workouts. It creates a bit of a base level of fitness. From there increase your workload to a heart rate of about 75 to 85 percent of max. And do these runs for some time. It helps to have a heart rate monitor to monitor your progress. And as you do these runs you will run harder and faster to get to the same percent of max heart rate. And this is a good thing because you are getting fitter. It's a good idea to increase your mileage by about 10 percent each week. That is a good amount to increase your running so that you don't get injured. You don't do too much too soon but you are still making really good progress. Another really good smart thing to do is to include intervals into your running. When you are training for a conditioning heart rate, these intervals on the high level are going to be about 90 percent of max. And at the low level are going to be about 70 to 75 percent of max. And intervals are where you are doing short burst of cardiovascular activities. So you are going to do 90 percent of max for about two minutes. And then 70 to 75 percent of max for two minutes, and alternating between the two. Again, it's good to have a heart rate monitor just so you can keep on eye on where are. And then once you have a judge for where that place is you can leave home without it or judge for yourself. I'm Suzanne Reilley, and that is running for a conditioning heart rate.

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