PGA Fitness Golf Fitness and Mental Performance Coach
Formula for Exercise Intensity
A simple formula for determining the correct exercise intensity is to train at about 70 percent of your estimated heart rate. You can determine this by subtracting your age from 220, and exercising at an intensity level at 70% of that number.
For example: Jim is 40 years old. His estimated heart rate is therefore 180 beats per minute (220 - 40 =180). Jim will then have to exercise by performing an aerobic activity (walking, biking pre core training, etc.) at an intensity level that raises his heart rate to about 126 beats per minute. This level will vary according to individual fitness level or medical condition.
Fitness training involves both low intensity workouts and high intensity workouts.
A low intensity workout occurs when the heart works at a rate of 60 to70 percent of your maximum heart rate at a constant pace for 20 to 45 minutes. If you can maintain a good low intensity workout for 20 to 45 minutes, you will effectively burn fat.
For a high intensity workout, the heart rate is maintained beyond 70 percent of its maximum capacity. The length of the high intensity workout will vary from 5 to 20 minutes, according to the general fitness level of the individual.
Sprinting, spinning on a bicycle, and high speed rowing are examples of high intensity workouts.