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Training Notes

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[ Endurance Training ] [ Strength Training ] [ Terms ]



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Endurance Training

Examples:

  • Intensity
    • 60-80% (or, according to some, 70-90%) target "maximum hart rate" (e.g., 210 - age)
      • Easy: 60-75%
      • Anerobic Threhold: 85-90%
      • VO2 Max: 90-100%
  • Volume
    • 30 to 45 minutes per day
  • Frequency
    • Daily, but at least three days per week



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Strength Training

Example:

  • Weights
  • Intensity
  • Volume
    • 3 to 4 sets of 8 - 12 repetitions
  • Frequency
    • Trained: 3 days per week
    • Untrained: 2 days per week



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Terms

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Maximum Hart Rate

There are several versions of the formulas to determine maximum heart rate.

  • 220 - age
  • 206.3 - (0.711 * age) [Londeree and Moeschberger]
  • 217 - (0.85 * age) [Miller]

For example, for running, use Miller to determine the target rate; for a 50 year old person,

  • 217 - (0.85 * age) =
  • 217 - (0.85 * 50) =
  • 217 - (42.5) =
  • 175

Typical targets:

  • Running: Miller
  • Rowing: - 3
  • Bicycling: - 5
  • Elite, Age 50: +2
  • Elite, Age 55: +4
[ Back to Endurance ]

VO2 Max

"VO2 Max" is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. Basically, it is the volume of oxygen you can consume while exercising at your maximum capacity.

[ Back to Strength ]

One Repition Maximum

The maximum weight that can only be lifted once:

 

Muscle Types

There are two types of muscle cell/fiber

Body Mass Index

Basically weight over height, there are two versions of the formula to determine body mass, one in English units and one in metric units:

Don't waste time doing the math: use the NIH calculator.

 


revised 1 October 2006 [ TOP ]

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