Cardio May Be a Waste of Time Without This Knowledge

The most important factor for improving cardiorespiratory fitness (cardio or CR) is the intensity of the workout.  Changes in CR fitness are directly related to how "hard" an aerobic exercise is performed. The more energy expended per unit of time, the greater the intensity of the exercise, the greater the effect on cardiorespiratory fitness.

You have to know how hard is "hard" to determine if an aerobic exercise like running is producing a CR training effect or if it's just burning a few calories. The heart rate during work or exercise is an excellent indicator of how much effort you are exerting. Only by keeping track of your heart rate during a workout can you be sure that the intensity is enough to improve your CR fitness level. In other words, your ability to monitor your heart rate is the single most important key to success in CR training.

Training Heart Rate (THR) = Desired Intensity of the Workout

THR is the heart rate at which you need to exercise to get a training effect. The U.S. Army fitness gurus have given us two methods to determine THR. The first method, percent maximum heart rate (%MHR) is simpler to use, while the second method, percent heart rate reserve (%HRR) is more accurate.

%MHR Method

With this method the THR is figured using the estimated maximal heart rate. You can estimate your maximum heart rate (MHR) by subtracting your age from 220. Thus, a 20 year old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 - 20 = 200).

A person who is in poor shape should exercise at 70 percent of his MHR; if he is in relatively good shape, at 80 percent MHR; and, if he is in excellent shape, at 90 percent MHR.

Examples:

A 20 year old in good physical condition would have a THR of 160 beats per minute (BPM). 220 - 20 = 200 * .80 = 160 BPM.

A 30 year old in good physical condition would have a THR of 152 beats per minute (BPM). 220 - 30 = 190 * .80 = 152 BPM.

A 40 year old in poor physical condition would have a THR of 126 beats per minute (BPM). 220 - 40 = 180 * .70 = 126 BPM.

%HRR Method

A more accurate way to calculate THR is the %HRR method. The range from 60 to 90 %HRR is the THR range in which people should exercise to improve their CR fitness levels. If you know your general level of CR fitness, you can determine which percentage of HRR is a good starting point 

for you. For example, a person in excellent physical condition could start at 85 percent of his HRR; if he is in reasonably good shape, at 70 percent HRR; and, if he is in poor shape, at 60 percent HRR.

Most CR workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain, or maintain, an adequate level of fitness. A person who has reached a high level of fitness may derive more benefit from working at a higher percentage of HRR, particularly if he cannot find more than 20 minutes for CR exercise.

Exercising at any lower percentage of HRR than 60 does not give the heart, muscles, and lungs an adequate training stimulus. Exercising at more than 90 percent can be dangerous. Before anyone begins aerobic training, he should know his THR (the heart rate at which he needs to exercise to get a training effect).

The example below shows how to figure the THR by using the resting heart rate (RHR) and age to estimate heart rate reserve (HRR). A 20 year old in reasonably good physical shape is the example.

STEP 1: Determine the MHR by subtracting your age from 220. i.e. MHR = 220 - 20 = 200.

STEP 2: Determine the resting heart rate (RHR) in beats per minute (BPM) by counting the resting pulse for 30 seconds, and multiply the count by two. A shorter period can be used, but a 30 second count is more accurate. This count should be taken while you are completely relaxed and rested. For this example we use a RHR of 69 BPM.

STEP 3: Determine the heart rate reserve (HRR) by subtracting the RHR from the estimate MHR. i.e. HRR = 200 - 69 = 131 BPM

STEP 4: Calculate THR by (1) multiplying HRR by the relative fitness level as a percentage and (2) adding the result to the HRR.  For example, our 20 year old in good physical condition will exercise at 70% HRR.

(1)  .70 * 131 = 91.7

(2)   91.7 + 69 = 160.7

In summary, a reasonably fit 20-year-old with a resting heart rate (RHR) of 69 BPM has a training heart rate (THR) goal of 161 BPM.

During aerobic exercise, the body will usually have reached a "Steady State" after five minutes of exercise, and the heart rate will have leveled off. At this time and, immediately after exercising, is when you should monitor your heart rate to see if you are within your desired THR range.

If your pulse rate is below the THR, you must exercise harder to increase your pulse to the THR. If your pulse is above the THR, you should reduce the intensity to reduce the pulse rate to the THR goal.

0 APR Credit Cards

How many pieces of plastic do you have? Are you a credit card fanatic? You know, one of those individuals that acquire as many credit cards as possible? Now, first of all, this may get you into a serious financial bind. Sure, credit cards are a great way to deal with an unexpected expense, and can no doubt save your butt at times. However, these tricky little cards can also dupe you into spending carelessly. We all know their typical spiel. Those clever credit card companies know just what you want to hear. That's why your mailbox is consistently filled with offers for 0 apr credit cards. They love to pitch that; don't they? Let's face it; we all light up at the number 0. It immediately tells us that we won't lose anything. Ha, that's a good one. But, while these 0 apr credit cards start out benign, they soon turn sinister. Suddenly the apr is through the roof, and you're shelling out tons of cash for interest rates every month. 

When you checked your mailbox today, were there any pitches for 0 apr credit cards? I'm going to go ahead and guess there was at least one. Now, the question is; are you going to rip it open and read the whole deal, or simply tear it apart and throw it away? Don't get me wrong, we all like to have a credit card or two in our wallets and purses. Those 0 apr credit cards can come in handy if we get in a bind. The trick is using it wisely. This basically translates as not using it unless you have to. And I mean have to! There's no reason to stick something on your 0 apr credit cards if you can already pay cash. Why grapple with the monthly credit card payment? Or maybe you're one of those rare individuals who pay their credit cards off completely each and every month. If you are, then many congrats to you. You're one of few. Although many of us, or probably most of us claim that this is how we will do it, we actually don't. Believe me, the credit card companies count on this. In the end, you'll probably want one of the 0 apr credit cards for some emergencies. The trick is staying strong and not using it for random shopping. If you are in search of current deals on 0 apr credit cards, then I suggest you get online. It's easy to pop open Google and do a quick search regarding 0 apr credit cards. However, be prepared, because loads of them are about to pitch to you.

0 APR Credit Card – Truths and Traps

If you are struggling with ever-increasing credit card debt, a 0 APR credit card could be the magic wand for you. There are a number of 0 APR credit cards in the marketplace. These 0 Interest credit cards offer cardholders zero percent on new purchases and certain 0 APR credit card offers also allow balance transfers, lowering the interest burden even further.

The Truth About 0 APR Credit Cards

These types of 0 APR credit cards are offered by popular credit card lenders including American Express, Citibank, Chase, HSBC, and Discover. These cards have many benefits to offer if you have a good to excellent credit rating.

Keep in mind, that the zero percent offered with these cards is not permanent. It is an introductory rate and is typically offered for ninety days to as long as 12 months. At the end of the interest-free or zero percent periods, cardholders will have to pay a higher ongoing interest rate. Generally, these rates could vary between 10 % - 14% and sometimes can be as high as 24%.

A 0 APR credit card is ideal when you want to purchase something expensive but cannot find another way to finance it. There will be no interest charges for the in and you will have the introductory buffer period to pay off the expense. But buyer beware ... make sure you can pay the purchase off before the introductory APR expires.

Most 0 Interest credit cards allow balance transfers from your existing higher interest cards and many will waive the transfer fees. This is one of the best methods to pay off debts at a faster rate, leading to substantial savings on the interest charges incurred.

It is possible that a single credit card can have multiple APRs including the following:

1)  One APR for balance transfers, one for purchases, and one for cash advances – the APR normally would be higher for cash advances compared to balance transfers and purchases.

2) Tiered APRs – Different APR levels can be assigned for different account balance levels or tiers, e.g., 15% for balances between $1 - $500 and 17% for balances higher than $500, etc..

3) Introductory APR – 0 APR as the introductory offer and a higher rate upon expiration of the introductory period.  

4) Penalty APR – A penalty APR rate may apply if you are late with your payments.

The Traps to Watch Out For:

A 0 APR credit card is an attractive proposition, and often is too tempting an offer to resist. However, it is essential to be informed about the often-untold catches in these lucrative offers.

1.  The 0 APR is a Limited Time Offer – In general, the 0 APR offered is only for a limited period. The period could vary from 3 months to 12 months. This implies that purchases made during this period will not attract any interest. You need to be cautious about the expiry period and remember to pay off before the period ends inorder to avoid hefty interest charges.

2.  Once the introductory period is over, the 0 APR credit card may have a ridiculously high interest rate like 20% or higher.

3.  On-Time Payment – Most of these 0 Interest credit cards require you to pay the minimum payment on time every month during the introductory period. Late payments will result in penalties that include shifting the remaining balance to a much higher APR.

4.  Complete Payment – Certain 0 APR cards require you to pay off the balance entirely before the expiration period of the introductory offer.  If not, the default high interest rate could be applied to the entire balance. Ensure that you understand these credit card terms clearly.

5.  Applicability of the 0 APR – Most of the 0 Interest cards offer the 0 APR on new purchases and balance transfers in the introductory period. However, there are some cards that offer 0 APR on balance transfers only with higher applicable APR's on new purchases.

6.  Other Fees – Some credit card companies compensate the 0 APR by charging high annual fees or transfer fees on balance transfers.

7.  Cap on Balance Transfer – Certain cards may have a cap or limit on the balance transfer amount. This means that the 0 APR will apply only for the amount within the cap limit and anything more will be charged the default higher APR.

While it may be an attractive offer to go for 0 APR credit cards, it may not be a wise decision in certain scenarios.  So, before you seriously consider a 0 APR credit card, it is essential to compute credit balances, interest rates, and your pay off capability. Read the terms and conditions carefully to avoid credit traps.  Understanding the fine print could have substantial savings apart from trouble free credit rating.