The 10% Rule: Boost Your Fitness

by Heather Long | More from this Blogger

13 Mar 2007 11:37 AM

Have you ever heard of the 2% rule? In our household, the 2% rule refers to how much better you feel about anything after a shower. Feeling down and having a hard time getting motivated, then go grab a shower - you'll have every chance of feeling at least 2% better than you did. The same can be said for taking a shower when you have a cold, when it's hot outside, when it's cold outside or when you just woke up or you want to go to bed. The shower is our 2% rule.

So what's the 10% Rule?

A study performed at the University of Alberta has found that if you work out at a moderate level say 55 to 70 percent of your maximum heart rate, 4 times a week, you can improve your overall fitness by 10% in just six months. - this is direct opposition to those participants who performed the 10,000 steps a day program, walking at their own pace, who improved their overall fitness just 4%.

Still, whether you are looking for a 4% or a 10% boost to your overall fitness levels, this is some great information. I know there are some naysayers out there about a walking only program or a program that just utilizes cardio versus weight training or fails to fully incorporate weight training fully.

But if you're stuck in a rut or you're not sure what you're working towards, the 10% rule may be the answer to your quandaries. Spend time learning what your Maximum Heart Rate is and then multiplying it by 55 or 70% and then set that as your cardio goal for your workout.

I use a watch on my wrist that has a heart rate monitor in it. I can check my heart rate at any time during my workout pretty easily. That means if I'm out roller skating with my daughter, walking my route, hitting the treadmill, dancing with one of my tapes or even doing my strength training routine with the free weights or on the Bowflex - I can keep myself targeted at that elevated heart rate.

Now, if you can do that and do it just 4 times week, the idea that you can improve your fitness by 10% in six months is pretty compelling. Forgive me if I sound like a salesmen, but that 10% rule doesn't stop giving - because if you continue your working out, keep hitting that percentage of your target heart rate, you can improve your overall fitness by another 10% in the six months after that and so on and so forth.

Where do you got a 100%?

If you're wondering what happens when you've maxed out your fitness potential? You shouldn't reach a plateau where you can't strive for better fitness. The more fit your heart and body become, the harder it will be to achieve the target heart rate you are seeking. Still - even if you do max yourself out - imagine how good it will be to have your fitness 100% better overall.

Do you know how to find your maximum heart rate?

Related Articles:

How Many Calories Do You Burn While Walking

How to Get Started ... Running

Urban Runner's Tips

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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