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Sincerely yours, Danny M. O'Dell, MA. CSCS*D

STRENGTH AND POWER TRAINING INFORMATION FOR THE SERIOUS ATHLETE!

Is your heart on top of your training?

Do you know if you and your heart are training at a sufficient level to make progress by encouraging the heart muscle to get stronger? If not then the next time you train try counting your heart beats and find out where you stand. This is a quick way of finding out if you are on track to achieving higher levels of fitness.

To begin the test make sure you have the right equipment on hand. You will need a clock with a sweep hand, or a digital one with an internal stop watch or better yet an actual stop watch. As soon as you are finished exercising take your pulse, but not on the carotid artery on your neck because that slows down the pulse. Take in on your wrist.

Don’t wait even two to five seconds to take your pulse reading or the results will be misleading. Remember this figure and then take your pulse again in exactly one minute-not a minute and two seconds but precisely one minute. If for example you decide to count right after your exercise is done and do so for one full minute then the second minute would begin immediately with no interruptions between the two.

The next step is to subtract the second reading from the first and then divide the answer by 10. The result is compared to the following chart to determine your level of cardio-over all physical fitness.

If your calculations come up less than the number 2 then you are in poor shape and need to work out a bit more and a bit harder by upping your cardiovascular workouts. Raise the target heart rate percentages up into the 70% HR for your age and gender.

Numbers between 2-3 indicate a fair fitness position but it definitely could be improved with higher workout intensities.

Good readings start to appear between 3-4 and get even better at ranges of 4-6. Superior fitness is indicated when the numbers are above 6.

If you are already in superior shape then the dividend number changes. In this instance take your pulse immediately after exercising as before and then again at the thirty second mark. Now rather than dividing by 10 you will divide by 5 to arrive at the answer.

If you are concerned about overtraining take your pulse three mornings in a row as soon as you wake up. If by chance you are entering the overtraining phase of things your pulse may be up higher than normal. Some of the literature suggests these higher pulse rates can be as much as ten beats more per minute than normal. If this is the case then it’s time to lower your level of training until your body has a chance to recover. Otherwise you are headed for a plateau or worse yet and injury.

Stay strong mentally and physically, and remain passionately committed to your hearts chosen path. Danny M. O'Dell, MA. CSCS*D

Providing medical advice is not the intent or purpose of this site. We assume no liability for the information contained in these pages if it is taken as medical advice. Always consult with your primary health care provider before beginning any new exercise program.

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