The FAST PACE Workout allows you to reap the
maximum benefits of your cardiovascular workout in the
minimal amount of time. A cardiovascular workout
(cardio) includes walking, running, biking and other
exercises that cause you to breathe hard or fast.
Breathing harder or faster helps to strengthen your
heart and lungs. The goal of the FAST PACE
Workout is to exercise as hard as you can for a
duration of 20 minutes. This method is beneficial
because it forces your heart and lungs to operate at a
higher level which promotes improvement. Walking or
running faster will burn more calories that will help
manage weight better. Slowly exercising at a slow
pace does not allow one to maximize the benefits of
cardiovascular exercise. Your body adapts quickly to
slow exercise which allows it to use less energy.
Therefore, step up the pace so your body can burn
those calories quicker!
The Workout
Exercise (run, jog, walk, bike, etc.)
at a pace that will keep your heart rate in the range
of 65-85% of your Maximum Heart Rate for 20 minutes.
How do I find my Heart Rate?
Take your pulse for 15 seconds then
multiply it by 4 to get your heart beats per minute/
Example: 20 beats in 15 seconds= 20 X
4= 80 Beats per Minute
220-AGE X 50-85%= Target Heart Rate
Example: AGE= 45 years old
220-45= 175
175 X 50-85%=88-149 beats per minute
Therefore, when exercising this 45 year
old should have a heart rate of 88-149 for 20 minutes
to maximize cardiovascular benefits.
The higher the better.
Use the following table to calculate
your Target Heart Rate during exercise:
|
|
Age |
Target HR Zone
50–85 % |
Average Maximum
Heart Rate
100 % |
|
20 years |
100–170 beats per minute |
200 beats per minute |
|
25 years |
98–166 beats per minute |
195 beats per minute |
|
30 years |
95–162 beats per minute |
190 beats per minute |
|
35 years |
93–157 beats per minute |
185 beats per minute |
|
40 years |
90–153 beats per minute |
180 beats per minute |
|
45 years |
88–149 beats per minute |
175 beats per minute |
|
50 years |
85–145 beats per minute |
170 beats per minute |
|
55 years |
83–140 beats per minute |
165 beats per minute |
|
60 years |
80–136 beats per minute |
160 beats per minute |
|
65 years |
78–132 beats per minute |
155 beats per minute |
|
70 years |
75–128 beats per minute |
150 beats per minute |
|
Examples of Cardiovascular Exercise:
|
-
Running
-
Jogging
-
Walking
-
Rowing
-
Group Exercise Classes |
-
Biking
-
Elliptical Machine
-
Jumping Rope
-
Hiking
-
Swimming |