The Army Training System - AskTOP

training heart rate to 160. This means that for us to achieve a training effect, we needto exercise until our heart beats 160 times per minute.REMOVE VGT-9Most people should have a training heart rate between 138 to 168 beats perminute. Your goal is to exercise within your training heart rate range, which is plus orminus 10 beats per minute. To determine if you are working within this range,exercise steadily for 5 minutes; then stop and check your pulse for 10 seconds. In 10seconds, the heart rate should be between 23 to 28 beats. Multiply this by six to getthe minute equivalent. This works out to 138 to 168 beats per minute. Remember:your training heart rate is your personal intensity-monitoring device. Use it and youwill improve your fitness.Turn to SH-2, FM 21-20 w/C1, p 2-5, fig 2-2, and you will see that the chartmakes it easy for you to determine your THR just by using your age and generalfitness level.The one component of fitness that directly affects all others is thecardiorespiratory system. To train this component you must stress or overload thesystem that delivers oxygen to the actual working muscles. We call this system theoxygen transport system. Since we use oxygen to create energy and aerobic literallymeans “with oxygen,” we call this aerobic training. You’ve probably heard it referredto as simply aerobics. For an activity to be aerobic, it must meet certain criteria.24