Chapter 2 Developing a Workout Program How to Increase Fitness

How to Increase Fitness Apply the FITT principle Intensity is the most important factor Weight training –  resistance Train for endurance first (avoid injury to soft tissue) Aerobic training –  length and intensity (HR) 10

Heart Rate Monitoring – Way to Measure CV Exercise Estimates how hard you worked Estimates O2 Uptake Establishes a safe HR “range” Radial or Carotid arteries – Slight pressure Don’t use the thumb Generally taken for 10 seconds Take HR during the workout 12

Resting Heart Rate Establishes a personal HR range Taken during rest (for at least 5 minutes) Count for 30 seconds (x 2) Can be 60 (low) to 100 bpm (high) Average 70-85 bpm 12

Low HR – medication, low bp, high fitness level High HR – anxiety, med problems, exercise, smokes, drank coffee  Ask questions – find out the cause Retake if necessary Fill out Par-Q and/or see doctor if still very high/low 12

Good Aerobic Heart Rate is between 70-85% Using the Full Calculation method   Can still burn fat at 50% of HRMax  HR decreases with age 12

Full Calculation 220 – age x 85% = Amax 220 – age x 70% = A min sample 220 –16= 204 204 x 70% = 141 204 x 85% = 171 23-29 beats per 10 seconds

More Than 85% of Max HR is Hard on the Body Body strives for more O2 Increase CO2 Little fat is burned Dizzy, nauseated, premature fatigue 13

With Regular CV Exercise efficiency of heart muscle grows amount of blood pumped per beat (Stroke Volume) doesn’t have to beat as often HR decreases You may have to intensity to get in to THR

RPE – Perceived Exertion HR monitoring does not work for everyone RPE/ Borg Scale instead Dizzy/nauseated Breathing hard Work aerobically! Borg Scale 14

Fat Burning Mild to moderate intensity Maintains your HR Turns fat conserving body into a fat burning body Main fuels for energy release are fat and carbohydrates 19

Four Factors Associated With Fat Burning Intensity Duration Fitness Level Exercise Type 19

Intensity Aerobic = more O2 is available to cells Less than 80% of HRmax lots of fat burned Higher than 80% HRmax  carbs burned Maintain activity for a long time at a comfortable pace 19

Intense Exercise is Anaerobic O2 supply can’t meet demand Arterioles contract Heart can’t pump blood fast enough Not enough O2 is reaching cells Lactic acid  in cells Fatigue sets in 19

Duration Longer exercise = more aerobic More aerobic = more fat burned Increased cardio respiratory efficiency 20

Exercising at a Lower Pace Allows a Person to Go Longer Great for beginners Anyone wanting a gentler workout Anyone wanting to simply work out longer Burn more fat 20

Fitness Level Aerobically fit people burn  fat  muscle =  fat burned Type of exercise determines amount of fat burned The more muscle is use – the more fat burned

Exercise Type Use lots of muscles (a little bit) Same energy expenditure in Walking 40 Cycling 20 Jogging 15 Cross country 12 20

Increasing or Decreasing the Intensity CV intensity decreased when Participant complains about feeling unwell Is uncomfortable during workout Technique becomes sloppy Fatigue early Elevated HR after exercise Long term/acute DOMS 22

Increasing the Intensity When you don’t reach the HRTZ HR is lower than normal No further gains (fat loss) 22