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I've started using this calculation also as it is MUCH easier to figure than the old version shown on the charts posted in gyms. I have friends training for a marathon who use this for most days they train with exceptions on a couple days when they really push themselves for speed and intensity.

I have to admit, I have trouble getting and staying between the numbers. I am 51 and have difficulty getting to the lower number at first but then when I do, I end up staying above the top number consistently. I'm in pretty good shape but need to increase my aerobic capacity for my goals this year. I've been working on increasing my muscle [not becoming musclebound but increasing muscular strength] to also help with goal attainment.

but this is a great way to figure your heart rate.

Redkicker - the easiest way I find to reach the desired level is to increase the "resistance" of the machine. Once I'm in my zone, I dial down the resistance level to maintain the heart rate I desire. And these aren't large changes in resistance. For instance, on the ellipticals I use, I'll set it at 15 to get my heart rate up which usually only takes 1 or 2 minutes, then I'll reduce it to 14. Maybe 10 minutes later I'll dial it down to 13 and usually keep it there until the cool-down. It would be much more difficult if one were jogging or doing something else not on a machine, but I would think just pushing harder (increasing one's speed) would do the same thing.
Rad?

One of the side effects of too much Anaerobic conditioning is the over production of cortisol. This is a normal adaptation response to exercise stimulus. Too much cortisol is an UNWANTED side effect for most people because it results in loss of muscle.

The body needs fuel. Glucose (sugars), fat, muscle, and lactate can be turned into fuel by a body. If you could pick what fuel your body used which would it be? The highly conditioned endurance athlete prefers the use of FAT and Lactate as fuel. This results in a lean and therefore easier to move body! Most exercisers don't want to lose muscle so we need to pay attention to cortisol levels in the blood!

Lactate is a byproduct of the burning of glucose as fuel. The "burn" felt in muscles is caused by the build-up of lactate. Training in the Anaerobic zone teaches the body to tolerate and even burn lactate for fuel. This is one of the benefits of Anaerobic training.

Here's a test for those interested in increasing their level of cardiovascular fitness. It's called MAF (Maximum Aerobic Function). This is for the person who is already exercising 5-6 days a week.

Steps:

1. 10 minute warm-up
2. 20 minutes of exercise on a treadmill (something that measures distance) at EXACTLY 80% of your maximum heart rate. (use the formula 180-age +/- 5-10 depending on your condition. Adjust the speed or resitence to maintain 80% over the entire 20 minutes. Keep the elevation constant.
3. Record the distance traveled for exactly 20 minutes.
4. Repeat in 3 weeks while doing ONLY aerobic exercise (below 80%).
5. You should see an improvement.
6. Repeat every 3 weeks.
7. Once you hit a plateau (distance traveled doesn't increase) then introduce Anaerobic threshold training to improve fitness. Time in the Anaerobic zone should be no more than 15% of your workout time including warm-up and warm-down. Do this for about 4 weeks then return to training in the 80% zone. Retest then start again!
8. For every Anaerobic workout then do a recovery day (65% or less).

Here's what you'll accomplish:
1. Increase Aerobic fitness and all the benefits.
2. Reduced bodyfat as you train your body to use FAT as it's primary source of fuel.
3. Reduced production of cortisol.

If you tend to crave sugar or sweet things then you'll need to make an effort over the first few weeks to cut back on these foods. Substitute protein, good fat, and carbs from veggies for pasta, rice, fruit, etc.

My foot has Plantar Faciitis and therefore, cannot make contact with the floor. Therefore, I have switched to deep water aqua aerobics which works the waistline quite effectively, along with the legs and arms.

I'm sticking this message because so many people are interested in how to burn fat without breaking their bodies. Aerobic conditioning and smart eating is the secret....

so you are saying that I need to do more "get up and move" exercises then maybe something like a aerobic exercise, along with more veggies and pasta and protein for my diet?

People often confuse Aerobic exercise and Aerobics. Aerobics is as the type of dance exercise done in groups. Aerobic exercise is any exercise that gets the heart rate into the Aerobic zone which is roughly 65-80% of maximum heart rate.

In order to teach the body to prefer fat as fuel we need to exercise at a constant rate of around 80% of our maximum heart rate (in other words a pace that is challenging but something we could do for several hours.) As a kid you probably rode your bike for hours...this is the same thing.

Pasta is NOT a good food to eat when trying to control of lose bodyfat. The pasta served in the average Olive Garden has about the same about of sugar as 2 snickers bars. Eating pasta is one of the great myths of fitness. A much better alternative is brown rice or quinoa or sweet potatoes. Veggies are great along with lean protein and good fats.

Rad,
I just read your article. Thanks for the advise. I'm planning on running a half marathon in April. I've been away from it for a long time (13 years).
I started back to the gym on Thursday. I jogged 1 1/2 miles on the treadmill. I'm sore today but plan on going back on Monday and do a Monday through Friday plan for a couple of months and then increase the number of times and mileage.

Jim

Hey Jim Thanks. When doing your training remember that it takes about 6 months for all of the muscle tissue you have today to become accustomed to new activities.

Your goal of a 1/2 by April is achievable, but try to do it without pain!

Good luck! Have you tried biking as a cross training tool to reduce the impact on knees/hips etc?