Cardiac Athletes - RPE & %HRR Calculator

%1RM ( 1 Rep Max ) Calculator

In this calculator we will be testing the recommendations of Vescovi, Fernhall, Sparling and the ACSM. Once you have used it or if you know of other %1RM calculators then email me with your feedback and suggestions putting ' %1RM Calculator ' in the Subject line. Members please leave your feedback in the Forum titled ' Training Tips '. I am particularly interested in the relationship between %1RM and reps achieved.

How to perform the 90%1RM test ( Sparling et al 1990 ) :

1. Do a light warm up

2. Choose an exercise and easy starting weight

3. Lift this weight for 2 reps through a full ROM ( Range Of Motion )

4. Breath out with the lift, breath in on relaxation ( NEVER hold your breath )

5. Increase the resistance slightly and rest 2-3 minutes

6. Lift this weight for 2 reps through a full ROM

7. Keep repeating until you can only just manage to lift a weight twice

8. According to Sparling et al, this equates to 90%1RM

Enter your estimated 90%1RM in kilos here :

= lbs

Enter your estimated 90%1RM in pounds here :

= kgs

....then click....

%1RM	RM	Kilos	Pounds	Intensity	Training Session Type
100%	1	0.00	0.00		Power Training
95%		0.00	0.00	Very hard
90%	2	0.00	0.00
85%		0.00	0.00
80%	8	0.00	0.00	Hard	Strength Training
75%		0.00	0.00
70%		0.00	0.00
65%		0.00	0.00	Moderate
60%	12	0.00	0.00		Circuit Weight Training
55%		0.00	0.00
50%		0.00	0.00	Low
45%		0.00	0.00
40%	16	0.00	0.00

*IMPORTANT

* You should have medical clearance from your doctor before doing progressive resistance exercises
* Ideally you will have completed a cardiac rehabilitation programme which has included progressive resistence exercises
* It is generally recommended that a cardiac patient be involved in traditional dynamic aerobic exercise for 2-3 months prior to beginning strength training
* You should then start with Circuit Weight Training ( Green Zone ) type sessions first
* Once you have been successfully using 60%1RM for 12-15 reps you may include ' Strength Training ' ( Amber Zone ) into your training regime
* Higher intensity weights training ( Red Zone ) is generally contraindicated
* A full description of the various training session types can be found within the Training Tips Forum.

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References:

1. Vescovi J and Fernhall B. Journal of Strength and Conditioning Research, 2000, 14(3), 350-358.

2. Sparling PB et al. Strength training in a cardiac rehabilitation program: a six-month follow-up. Arch. Phys. Med. Rehabil. 71:148-152. 1990.

3. American College of Sports Medicine. Guidelines for Exercise Testing and Prescription (5th ed.), Philidelphia: Williams & Wilkins, 1995.