Bring up the word “Muscle” and the first thoughts may trigger mention of biceps or abs. Rarely will the heart come to mind right off the bat. Fitness Clubs often, (unknowingly) draw us into a routine that may tone and build skeletal muscle but not always one that develops the most important muscle “the heart”.

Understanding proper aerobic minimums will be the first step as we attempt to integrate our goal of both outward physical improvements in shape and size, while also improving cardiovascular efficiency.

Many feel a need to devise a system that allows for a specific time at the end of their routine for a session on a stationary bike or elliptical machine. If aerobic training in this fashion is not your cup of tea, read on.

By understanding the difference between aerobic and anaerobic conditioning, we can combine the two and eliminate the need for a boring session of cycling, etc. at the end of a day at the gym.
It’s called, “Circuit Training” by some.

As each muscle group is put through its paces, be it biceps curls, thigh extensions, etc., reduce rest periods to a time frame that allows the heart to maintain a safely elevated BPM  (Beats per minute).

This shortening of rest will vary according to age, condition, weight and the exercise in question. The formula for accurately achieving dual benefit is as follows: Subtract your age
from the number 220. Example: Let’s say you are 40, so the number would be 180. This would represent your target (or maximum safe heart rate for a very short period of several seconds). Now we use 80% of the target number and we come up with 144.

As you proceed through the various exercises, attempt to elevate the BPM to this level by adjusting the weight used and the number of repetitions in a given set. Strive for a drop of no less than 20 BPM between sets. Obviously a watch with a built in heart monitor and highly visible face will help.

By maintaining an elevated BPM between 144 and roughly 124 (Formulated for forty years of age) for 15 to 20 minutes of total gym time, three days per week, you will allow enough aerobic activity to turn a conventional, external toning session or strength building routine into a dual purpose activity that allows you to leave the club knowing you’ve achieved maximum benefit from a highly efficient program without the boring end.

In effect, this is one of the most beneficial ways assuring more Birthday celebrations down the road.

- Bob Shaefer   Feb 24, 2009