02/16/2023
Basic programming for beginner beasts
Part 1: Introducing the Karvonen method.
Goal: CV/Cardio/getting sweaty and out of breath.
While doing 20-25 minutes of an easy cardio activity i.e. cycling, running, rowing, keep your heart rate in zone 1. Zone is 65-75% of your heart rate reserve, measured in bpm. I recommend using the formula posted in the picture.
Your zone 1 will be unique to you. The key to getting results with this method is keeping within the target zone as much as possible while training. Too low you will not challenge the cardiovascular system enough. Too high and you risk getting tired too quickly. The numbers for your training zones will change as you age and as you get fitter. Perform 2-3 sessions of this a week, for 6-8 weeks, then re-test your resting heart rate.
For those without a heart rate monitor, you are feeling for an intensity of 6 out of 10, 10 being running from an angry bear.
