Submitted by Tracey's pictureTracey on Wed, 09/30/2009 - 6:21am.
I am a 50 year old female and would like to lose 40 lbs. I have a knee that gives me problems so I ride the exercise bike at the gym. How is the best way to interval train? What should my heartrate get up to at the max and how long should I keep it at the max and how long to recover? Any suggestions would be appreciated.
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Interval Training

Submitted by Professionalzelente on Thu, 10/01/2009 - 6:36am.

Hello Tracey,

First off, have you seen a doctor about your knees?

With any exercise, you'll want to start with a good warm up.
Make sure your seat is well adjusted where your legs are extended but not hyper-extended on the down pedal.

To calculate your heart rate, you'll take:
220 - age - resting heart rate = MHR
Resting heart rate is best measure 1st thing in the morning before you get up from your bed.
Do it 3 days in a row and take the average of the 3.

To calculate training heart rate:
Multiply MHR X 65% = Training @ 65%
Multiply MHR X 85% = Training @ 85%
And so on and so forth...

Pick a training zone, let's say 65% - 85% of MHR
You can do interval training within your training zone.

Let say you start with a good 10 mins warm up.
After your warm up, pick up the pace and increase intensity to say 65% MHR for 2 mins.
Then pick up pace again and sprint a little faster this time to 75% for 1 min.
Bring it down to 65% again for 1 min.
Up to 85% this time for 1 min.
Repeat Cycle

In a nutshell, that's an example of Interval Training.

Please be sure to get your knees look at before you begin any vigorously exercise program.

Let me know if you have anymore questions or want to come visit us at our studio on Burnet Road.

Best Regards

www.zelentefitness.com

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