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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

When I started strength training, doing aerobics was nowhere in my agenda.  I think this was a mistake. I now firmly believe that weight lifting, plus some kind of aerobic are both required in order to maintain a good health.

And for the middle age person, it simply cannot be left out:

However, as one gets older, aerobics becomes more important. After 35 years of age aerobic work should be included, increasing in emphasis as one gets older, but NOT ignoring the weight-lifting aspect and its myriad benefits too.

Extract from Hardgainer Bodybuilding & Weightlifting FAQ, by F. Kelly & C. Sadler, section 5.2.

Target Heart Rate

With my training, whether it is weight lifting or aerobic, I set some basic rules. These rules allow me to monitor my workouts and mesure progress.

For aerobic, I’m using the target heart rate. This is a pre-determined range of Beats Per Minute. There are many formulas out there. I chose a very simple one:

(220 bpm – age) * target intensity (%)

During my workouts, I keep the intensity in the range of 65 -85%.

Heart Rate Monitor

To monitor my heart rate in “real time”, I use a Polar watch. The model I own, M52 (discontinued) has this nice feature, OwnZone. With OwnZone, I can set my target heart rate and have the watch warn me if I’m above or below.

Finally, please refer to this post on how I put together weight lifting and aerobic.

Until next post, Lift Consciously