What is the most important muscle in the human body? Hint: Without it, we would die instantly

The Heart

FACT: Cardiovascular DISEASE IS THE #1 KILLER!!! PREVENTION: CREATING HEALTHY HABITS AT A YOUNG AGE -EXERCISE -NUTRITION -SLEEPING HABITS -ETC

Cardiovascular Endurance the ability to sustain vigorous activity that requires increased oxygen intake for extended periods of time.

Risk Factors for CV Disease Conditions Blood Cholesterol Levels High Blood Pressure Diabetes Heredity Behaviors Tobacco Use Nutrition Physical Inactivity Obesity Alcohol http://www.cdc.gov/heartdisease/risk_factors.htm

Why Cardiovascular Fitness??? Stronger Heart Decreased Blood Pressure Decreased Body Fat Improved Circulation Faster Recovery Time Pumps More Blood per Beat Less Risk of CV Disease

Characteristics of Cardiovascular Activities Using Large Muscle Groups Rhythmic Continuous Aerobic Examples: Swimming, Biking, Running, Cross Country Skiing, Rollerblading

Cardio recommendations for: F.I.T.T PRINCIPLE Frequency- 5 days a week Intensity – 60-80% Target Heart Rate Time – 20-60 Minutes (THR Zone) Type – Aerobic Activity

TARGET HEART RATE ZONE Every person has an “ideal” heart rate for aerobic activity. Oxygen will be pumped to efficiently burn fat. If you are BELOW: no cardio training effect If you are ABOVE: sugar metabolism- shortness of breath and fatigue

Maximum Heart Rate= MHR TARGET HEART RATE Maximum Heart Rate= MHR Your true MHR is the highest pulse rate you can attain during all-out effort, so by definition, it is impossible to exceed this limit. Calculate: 220-age

TARGET HEART RATE Resting Heart Rate = RHR Should be taken during the least stressful time of the day for 1 minute. The Lower your RHR, the more healthy your heart is Taken from Radial Artery (don’t use thumb) Inside of wrist just below wrist bone Taken from Carotid Artery Small strip of muscle running vertically down your neck.

Heart Rate Reserve= HRR Calculate: TARGET HEART RATE Heart rate reserve is simply the difference between your maximum heart rate and your resting heart rate. Heart Rate Reserve= HRR Calculate: MHR-RHR=HRR

Target Heart Rate Zone TARGET HEART RATE 60-80% of your MHR Lower Limit Calculate: Take (HRR x.60) + RHR = Lower Limit Upper Limit Calculate: Take (HRR x.80) + RHR = Upper Limit

TARGET HEART RATE To efficiently increase your body’s metabolism and your heart’s health. You must keep your heart rate between these two numbers while doing cardio activity. If your heart rate is below- move faster! If your heart rate is above- slow down!

Target Heart Rate Zones The Aerobic Zone 60% to 80% THR Most Beneficial for heart and burning fat The Anaerobic Zone 80% to 90% THR Fat use decreases as glycogen use increases The Red Line Zone 90% to 100% THR Only for very fit individuals- short bursts

TARGET HEART RATE Recovery Rate How quickly your heart rate returns to normal. The quicker it does, the healthier your heart. Heart rate should be down to 120 bpm within 5 minutes of working out.