CARDIOVASCULAR FITNESSPower Point #3

WHAT IS THE MOST IMPORTANT ORGAN IN THE HUMAN BODY?Hint: Without it, we would die instantly

The Heart

FACT:CV DISEASE IS THE #1 KILLER!!!

PREVENTION:

EXERCISE AT A YOUNG AGE

Risk Factors for CV Disease• Smoking• Inactivity • High Cholesterol• High Blood Pressure• Heredity• Stress• Age• Gender

Cardiovascular Endurance• The ability to persist in physical activities that rely on the

HEART, BLOOD VESSELS, and LUNGS to supply oxygen to the working muscles.

Characteristics of Cardiovascular ActivitiesUsing Large Muscle GroupsRhythmic ContinuousAerobic

Examples:

Swimming, Biking, Running, Cross Country Skiing, Rollerblading

Why Cardiovascular Fitness?• Stronger Heart

• Pumps more blood per beat

• Decreased Blood Pressure• Decreased Body Fat• Improved Circulation• Faster Recovery Time• Less Risk of CV Disease

4 ways to Vary Cardio Activity

F.I.T.T PRINCIPLEFrequency – 5 days a week

Intensity – 60-85% Target Heart Rate

Time – 20 Minutes

Type – Aerobic Activity

TARGET HEART RATE• Every person has an “ideal” heart rate for aerobic activity. • Oxygen will be pumped to efficiently burn fat.• If you are BELOW: no training effect• If you are IN THE ZONE: positive training effect and fat

metabolism.• If you are ABOVE: sugar metabolism – shortness of

breath and fatigue

TARGET HEART RATE• Resting Heart Rate = RHR

• Should be taken during the least stressful time of the day for 1 minute.• Take for 15 sec. and times by 4• Take for 30 sec. and times by 2

• The Lower your RHR, the more healthy your heart is.• Taken from Radial Artery (pointer and middle finger)

• Inside of wrist just below wrist bone• Taken from Carotid Artery (underneath jaw on side of throat)

• Small strip of muscle running vertically down your neck.

TARGET HEART RATE• Maximum Heart Rate = MHR

• 220-your age

• Heart Rate Reserve = HRR• MHR-RHR=HRR

TARGET HEART RATE• Target Heart Rate Zone

• Take (HRR x.60) + RHR = Lower Limit

• Take (HRR x.85) + RHR = Upper Limit

Put it all Together to Find YOUR THR

1. Find your resting heart rate (RHR)

2. 220-(your age)=_______(MHR)

3. MHR – RHR= _________(HRR)

4. (HRR) X 60% = _____ + (RHR) = _____ (energy efficient zone)

5. (HRR) X 70% = _____ + (RHR) = _____ (aerobic zone)

6. (HRR) X 85% = _____ + (RHR) = _____ (anaerobic zone)

TARGET HEART RATE• To efficiently burn fat and increase your heart’s health, you must

keep your heart rate between these two numbers while doing cardio activity. – TARGET HEART RATE ZONE

• If your heart rate is below- move faster!• If your heart rate is above- slow down!

TARGET HEART RATE• Recovery Rate

• How quickly your heart rate returns to normal (resting).

• The quicker it does, the healthier your heart is.

• Heart rate should be down to 120 beats per minute (BPM) within 5 minutes of working out.

Target Heart Rate Zones• The Energy Efficient or Recovery Zone – 60% to 70%

• Develops Basic Endurance

• The Aerobic Zone – 70% to 80% • Most Beneficial for heart and burning fat

• The Anaerobic Zone – 80% to 90% • Fat use decreases as glycogen use increases

• The Red Line Zone – 90% to 100% • Only for very fit athletes – short bursts