eazye
Myfit Expert
78 Posts
4/23/2003 9:38:21 AM |  The answer depends on what your goals are. If your goal is to warm-up, you shoould be at about 60% of your HRmax for about 5-10 minutes or until you build up a sweat.
If your goal is to build endurance, try to be at 65-75% of your HRmax for as long as you can, at least for 25 minutes. You should be aiming for 40-60 minutes or more depending on if you want to be able to run 10Km or a marathon.
If your goal is speed training, try to push yourself as hard as you can, perhaps 80% or plus. Do so until you can't keep up the speed and then rest until your energy is restored before trying again.
If your goal is weight loss, try interval training or long distance running. For interval training you would alternating to level of intensity, 65% of HRmax for 1 minute, then 85% of HRmax for 1 minute, then 75%HRmax for another minute, etc. For the long distance running, see endurnce training above.
As you can see, there is no one right answer. The right answer wil depend on what your goal is, what your current level of fitness is, and how much time you can dedicate to your workout. Generally speaking, the average person should get sufficient exercise that will keep their heart rate above 60%HRmax for 30 minutes, 3 times a week.
Good luck!
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