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» 2-Month Introduction to Heart Rate Training
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Day 023 - Steady State Fitness

10-30 min. steady run at 70-80% of your maxHR.        Training via ActiveMail

The Timed Steady State Fitness Test

This is one of the best ways to assess your current level of fitness using your heart rate monitor.

* Pick a sport (cycling, running, skiing, inline skating, etc.) and select a fixed distance and course that is convenient to where you train.

* I suggest a distance that takes you about 10-30 minutes in total time. Determine 70% of your maximum heart rate if you are unfit, 75% if you are fit, and 80% if you are real fit. Warm-up adequately.

* With your heart rate monitor as your coach, start the test by completing the distance in that sport activity at the heart rate percentage selected from above and measure the total amount of elapsed time. This timed steady state fitness test is now your baseline for measuring your fitness improvement.

* One week from today, repeat this test and measure the difference. Many are surprised how quickly fitness improves. Note this in your Health and Fitness Journal