cardiovascular health 09-06-2012. importance of cardio health increase cardio efficiency and...
Post on 26-Dec-2015
220 Views
Preview:
TRANSCRIPT
Importance of Cardio Health
Increase Cardio efficiency and capacityLower resting heart rate, lower blood pressure,
better circulation
Reduce stress
Live longer
Improve endurance
Releases, “happy” endorphins
Cardio Workouts
How much is enough?60 – 90 min. EVERYDAY at a moderate level intensity
Walking, biking, hiking, etc. Minutes can be spread out throughout 24 hour period
20 min in a row of high intensity 3-5 TIMES A WEEK
Maximum Heart Rate
220-age = maximum heart rate
We want you working at around 60-80% of that number.
Working out at Max heart Rate is TOO MUCH! Youbegin to burn muscletissue at this point.
Quick Review
How do you find max heart rate?
Where do you take you pulse?
What percentage range of your max HR should you be working in?
Target Heart Rate Zone
LOW END
____Max HR - ____(RHR)= ___(HRR)
____HRR x 60% = _____training range
___training range + __RHR =low THR
My low end THR starts at ____BPM
HRR – the difference between MHR and RHR
Target Heart Rate
HIGH END
____Max HR- ____ (RHR)= ___(HRR)
____HRR x 80%= _____training range
___training range + ___RHR= high end
My high end THR starts at ____BPM
The FITT Principle
Frequency – how often
Intensity – how hard
Type – what activity you choose to do
Time – duration of a single work out
FITT PRINCIPLE FOR MODERATEINTENSITY
Frequency
everyday
Intensity
Moderate
Type
walking, biking, swimming
Time
60 minutes
FITT PRINCIPAL FOR HIGH INTENSITY
Frequency
3-5 days a week
Intensity
Higher end of HR zone
Type
running, soccer, hockey, etc.
Time
20 min in a row
Warm – Up & Cool Down
THERMAL WARM UPPromotes increased blood flow to increase muscle
temperature so the muscles work more safely and efficiently.
COOL DOWNWhen you stop exercise the heart cannot stop the
fast pumping instantly. This is what can cause dizziness, muscle soreness and
over time lead to heart issues. Talk test
top related