For me, it is fairly easy to see I make any improvement in strength training: I can lift heavier (or perform more reps at same poundage). This is something almost indisputable. For example on any given exercise, when I lift x lbs more than last month, I say my program works and I get results.
But for aerobic/cardio, it is more difficult to tell. If I do 20 min cardio on a regular basis, how do I know there’s some real improvement? Well, there are metrics out there, such as VO2Max. Problem is, I cannot do it on my own without proper equipment.
But I do have some equipment. I have a Polar Heart Rate Monitor (I lately changed my 10 years old M52 with a brand new FT80). Here’s what I currently do for my HIIT (High Intensity Interval Training).
- All my HIIT sessions are on my stationary bike and I do them after a strength training workout.
- Since I’m already warmed-up, I start with just 1 min easy.
- I spin as fast as I can for 15 sec.
- Then I go back to an easy pace or active rest.
- During that active rest, I check my heart monitor and when my heart rate reaches 122 BPM (my “Zone 1″ upper limit), I resume fast spin for another 15 sec.
- I repeat this loop for 21 min (22 min total).
- Finally, I take note of the distance traveled and write it down in my training logbook. This is my metric.
Overtime, my cardio-vascular capacity should improve—yes, even at my age! The way I will be able to tell, is if I can cover greater distance in the same time duration. Not rocket science, but I think it’s sophisticated enough to give me a clear picture of where I’m going with my aerobic training.
Until next post, Lift Consciously 