As Pilates teachers, integrating a variety of exercise forms into our practice can create a more comprehensive approach to health and fitness for our clients. Cardiovascular training, in particular, plays a key role in improving heart health and endurance. This Pilates Fitness Friday, we’re focusing on training heart rate guidelines, examining the latest recommendations from the UK, US, Australia, and Canada, especially in relation to age.
Understanding Cardiovascular Training and Heart Rate
Cardiovascular training involves elevating the heart rate to improve the efficiency of the heart and lungs. Heart rate zones guide individuals to train effectively and safely, ensuring they achieve their fitness goals without overexertion.
How to Calculate Maximum Heart Rate (MHR):
A commonly used formula is:MHR = 220 – Age
For example, a 40-year-old would have an estimated MHR of 180 beats per minute (bpm). Training zones are then defined as percentages of this MHR:
Moderate Intensity: 50–70% of MHR
Vigorous Intensity: 70–85% of MHR
Heart Rate Training Guidelines Around the World
United Kingdom
The NHS recommends that adults aged 19–64 should engage in:
At least 150 minutes of moderate-intensity aerobic activity weekly or
75 minutes of vigorous-intensity activity, with muscle-strengthening exercises on at least two days.
Moderate intensity means the heart rate increases enough to make you breathe faster and feel warmer, while vigorous intensity makes conversation difficult.
United States
The CDC suggests:
150 minutes of moderate-intensity aerobic activity or
75 minutes of vigorous-intensity exercise weekly.
Muscle-strengthening activities should be included at least twice a week. The focus is on spreading activity across the week for consistency.
Australia
The Australian Department of Health advises:
Adults should accumulate 150–300 minutes of moderate activity or
75–150 minutes of vigorous activity weekly, alongside muscle-strengthening exercises at least twice a week.
Canada
The Canadian Society for Exercise Physiology recommends:
At least 150 minutes of moderate- to vigorous-intensity aerobic activity weekly in sessions of 10 minutes or more.
Muscle-strengthening exercises using major muscle groups twice a week are also advised.
Incorporating Cardiovascular Training into Pilates
While Pilates is renowned for its focus on core strength and alignment, adding cardiovascular elements can enhance fitness outcomes. Here’s how you can incorporate cardio within a Pilates framework:
Flow-Based Pilates Sessions: Design classes with continuous, flowing movements that elevate the heart rate.
Jump Board Workouts: Use the Reformer’s Jump Board for dynamic, plyometric-style movements.
Circuit Training: Combine traditional Pilates exercises with bursts of cardio activities such as step-ups or skipping.
Interval Training: Alternate between high-intensity exercises and slower, recovery-focused Pilates movements.
Monitoring Heart Rate During Training
Encourage clients to monitor their heart rate using:
Wearable Devices: Fitness trackers or heart rate monitors provide instant feedback.
Perceived Exertion: The “talk test” is a simple way to gauge intensity. During moderate exercise, clients should be able to talk but not sing; vigorous activity allows only short phrases without pausing for breath.
Conclusion
Staying informed about global training heart rate guidelines allows us as Pilates teachers to broaden our offerings and support clients in achieving a well-rounded fitness routine. By incorporating cardio training thoughtfully and aligning with international recommendations, we can help clients enhance both their heart health and overall well-being.
References:
Australian Department of Health Physical Activity Guidelines
Canadian Society for Exercise Physiology Guidelines
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