Cardiorespiratory Training Assessments

Without an efficient cardiorespiratory system you cannot complete the high volume and high intensity required to pack on serious muscle. Stubborn body fat won’t budge if you can’t last 5 minutes on a piece of cardio equipment.

Just as you must progress in your weight workouts by systematically applying more intensity you must apply the same principle of progressive overload to your cardiorespiratory training for improvement.  It’s important to start at an appropriate intensity to avoid injury and overtraining.

Let’s see where your starting point is.

Step 1: Determine resting heart rate

Take your pulse first thing in the morning upon waking for 2-3 consecutive days.

To take your pulse: use either the radial (on inside of wrist) or carotid artery (on the neck-to the side of the larynx), press gently, when the pulse is identified count the number of beats for 1 minute.

The average pulse rate is 70 BPM. Lower readings are normal for an active, physically fit individual. As you get in better shape your resting heart rate is likely to decrease.

Step 2: Determine Maximum and Training Heart Rate

Maximum Heart Rate (MHR)= 220- age

Training Heart Rate= MHR x Intensity

Example: 180 x 65% = 117 BPM

These formulas are only based on age and intensity. Individual fitness levels are not taken into consideration.

Training Heart Rate using the Karvonen Formula:

Training Heart Rate=maximum heart rate – resting heart rate x desired intensity  + resting heart rate.

This formula factors in how fit an individual is by taking resting heart rate into consideration.

Example:

(180-65) x 65 % + 65 = 140 BPM

Exercise Intensity: Training Zones

Zone 1: 65-75%

Zone 2: 80-85%

Zone 3: 86-90%

Step 3: Assess your VO2Max and starting point

VO2Max is considered to be the most accurate way to measure cardiorespiratory fitness. VO2Max refers to maximal oxygen uptake. Basically, it is how much oxygen your body can consume and utilize to produce energy.

To assess your VO2Max and determine your current cardiorespiratory efficiency you can perform the traditional 3 minute step test or you can do it the old fashioned way…just jump on a piece of cardio equipment or go for a run and see how fast and long you can last without keeling over. The first option is advised for safety.

3-Minute Step Test

Necessary equipment: 18 -inch step (adjust accordingly), stopwatch, metronome if necessary

First determine your target heart rate training zones based on maximum heart rate

(220-age=MHR)

 MHR x intensity = training zone

Set the stopwatch for 3 minutes and start the metronome.

Begin stepping up and down alternating legs to the beat on average about 22-25 steps per minute

After 3 minutes stop the watch and rest for one minute

Take your pulse for 30 seconds

Use the formula:

(Duration of exercise (sec) x 100)/ (Recovery pulse x 5.6) = cardiovascular efficiency

Locate your results below:

28-38              Poor

39-48              Fair

49-59              Average

60-70              Good

71-100            Very Good

Find your appropriate starting zone

Poor/Fair                       Zone 1- Beginner

Average/Good               Zone 2- Intermediate

Very Good                    Zone 3 –Advanced

(Source: Clark, Michael, Lucett, Scott, Corn, Rodney. NASM Essentials of Personal Fitness Training. 3rd Ed. Lippincott Williams & Wilkins. Baltimore, MD. 2008. Pg 117.)