In this space, we’re sharing tips and information on things that work for the Maxwell’s Playbook team; however we are not medical professionals. So we always encourage you to check with your doctor for Q&A related to your specific health situation. This is particularly important before starting a fitness routine.
With that being said, here and on the “Fitness Roadmap” podcast we talk about exercise and heart rates. We thought it would be a good idea to share some links that you can refer to and discuss with your doctor or health care professional as part of your fitness journey. Links to sources are included to help you dive in for more details.
Heart Rates and Target Training Zones
To kick this off, we’re sharing this piece from The American Heart Association that dives into what your heart rate should be when working out and how you can keep track of it. Their simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate here.
VO2 Max -What is this and why does it matter?
I asked myself this question when I heard the term loosely thrown around by people in fitness. The Princeton Longevity Center says that VO2 max is a measure of aerobic fitness that estimates how much oxygen your body consumes when working at a very high level of exercise. It is a great way to assess overall body function and health.
They also say that VO2 max may be a stronger predictor of future cardiac events, such as heart attacks, compared to traditional risk factors, like smoking, high blood pressure, and type 2 diabetes. So, higher levels of aerobic fitness are better! Even after adjusting for other risk factors such as age, family history, and elevations in blood pressure, higher physical fitness levels still help reduce the overall health risks. Interestingly, individuals with obesity who have higher fitness levels have a decreased risk for early death compared to individuals who are average weight but have lower levels of fitness. So, even if you are overweight, being more physically fit can help protect you from increased disease risk in the future.
In addition to the health benefits, how do looking younger and being better and faster appeal to you? This quick read from First Beat shares how increasing your VO2 can help reduce stress and improve performance. Plus, you’ll have an easier time with daily challenges, and it can immunize you from many of the effects of aging.