In addition to the above advice, here are a couple of additional reasons that a specific heart rate target might not be an effective measure for what you’re trying to accomplish.
Heart rate varies dramatically from person to person. And a person who is cardiovascularly fit might have a quick recovery heart rate (HR comes down fast to whatever number you name), but not be muscularly ready to do another set of the same muscle. So I wouldn’t pin any activity on a specific number.
That said, you got a good suggestion from Natalie regarding circuit training. If you are training one person, you can plan a circuit that doesn’t involve a lot of stations so there’s not a lot of transition time. I like to design circuits that cycle through push / pull / leg / core, all using the same equipment (usually a CrossCore or a ViPR) or the same location on the training floor so there is very little rest.
With that skeleton of push, pull, leg, core, I can keep the workout very fluid, changing and progressing the exercise as I return to it for the next set.
set 1, push – CrossCore push-ups, bilateral
set 1, pull – CrossCore rows, bilateral
set 1, leg – Med ball squat
set 1, core – med ball lateral flexion in wide squat (plie)
set 2, push – CrossCore push-ups, unilateral, no torso rotation
set 2, pull – CrossCore rows, unilateral, no torso rotation
set 2, leg – Med ball squat, change the tempo of the squat
set 2, core – med ball rotation, low to high left to right
set 3, push – CrossCore push-ups, unilateral, transverse torso rotation
set 3, pull – CrossCore rows, unilateral, transverse rotation of torso
set 3, leg – Med ball squat, bodyweight shifted to 75% on one leg, 4 right, shift to other side, 4 left, shift, 4 right, shift, 4 left
set 3, core, med ball rotation, low to high right to left
Hello Frank Corey,
If you must insist on keeping the heart rate up, you can go from exercise to exercise without rest, then repeat, instead of working on a body part in sets. You know this is the circuit workout.
Your question is confusing because heart rate and strength are different aspects, just as Sue D’Alonzo and Karin Singleton explain.
I check heart rate during cardio and use the talk test along with RPE so the clients know how to gauge themselves.
Natalie aka NAPS 2 B Fit.
General fitness and body fat reduction are two different things.
Gauging by heart rate is not the way I would go with either.
I judge by the talk test and the “how are you feeling” question.
Intensity is KEY for fat reduction, actually for higher calorie burn, but intensity is not always advisable for someone working towards general fitness.
I see what you are trying to accomplish but I think you are mixing apples and oranges. The reason for rest in-between sets is to restore depleted ATP so that the next set can be performed. Depending on the load when lifting weights, it will take a body so much time to accomplish this, and it is not heart rate dependent.
In aerobic interval training, you cycle between intervals of higher and lower intensity in whatever parameter you choose with the goal to achieve greater aerobic fitness and also to expend more energy. Using heart rate or RPE is an appropriate parameter here.
There are of course all kinds of hybrids such as peripheral heart action system and any variety of super-sets but even those operate on depletion of ATP with the goal of increasing strength endurance.
I am curious to see how my colleagues will advise.