AHA Moderate vs Vigorous Activity

[DeniseFI]

I have a question about HR and cardio fitness. I am really trying to focus on cardiac health so I am trying to get in the correct zone for my exercise activities.

I always thought that aerobic activity improved cardiac health, and anaerobic activity improved power and strength. Is this wrong? When the AHA recommends a certain amount of moderate OR vigorous activity, wouldn't the vigorous activity fall under anaerobic? Their definitions are something like 50-70% max HR for Moderate, and 85% for vigorous. That sounds like anaerobic to me?  So what is the difference between vigorous aerobic and anaerobic? Or is there one? I guess what I am asking is how do you know where you are at and if it is improving cardiac health?

According to the American Heart Association:   The American Heart Association generally recommends a target heart rate of: Moderate exercise intensity: 50% to about 70% of your maximum heart rate. Vigorous exercise intensity: 70% to about 85% of your maximum heart rate.

70-85% for me definitely feels anaerobic but maybe I just am so out of shape that I need to learn to get a feel for it?

[WavyDavey]

Hi @DeniseFI

No, vigorous is higher intensity cardio, not anaerobic. There's really not a way to gauge anaerobic exercise levels with fitbits, as they focus on heart rate which is a measure of cardio. AHA guidelines are for cardio only. I don't believe they have recommendation for anaerobic exercise.

Just do strength/resistance training and you'll have anaerobic covered.

[DeniseFI]

Thank you so much! I actually am most concerned with aerobic so I am trying to avoid going into the anaerobic zone while exercising, as both my age and fitness level are apparently making it very easy to do. Thank you again!

[emili]

@DeniseFI  hey there- I don't think I am following. Let's say you are jogging at a moderate pace for 30 minutes straight. your HR will more than likely be in cardio or peak for most of that time. That is aerobic activity. Let's say you are doing HIIT- you go all out jumping or running or some kind of burpee bear crawl combo for three minutes straight- your HR will be in cardio the entire time. Then you do one minute of power lift or sit ups or something similar, your HR will be in cardio initially and then dip into fat burn, back up when you go back to high intensity movement. So when you say your HR goes down during activity- what is it that you are doing? If it is a walk or a stationary bike pedal of 6 miles per hour- your HR is probably not leaving the higher end of fat burn so when you stop it returns back to non activity HR numbers...