Fitness walking.

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Presentation transcript:

Fitness walking

Heart rates Resting Heart Rate Target Heart Rate Basal Metabolic Heart Rate Max Heart Rate

Resting heart rate Your heart rate when your body is at rest Best time to take heart rate is during sleeping or immediately after waking up Generally, a lower heart rate at rest implies more efficient heartfunction and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats a minute

Target heart rate The training zone at which you decide to train Calculation is used by determining MAX HEART RATE

Training Zones

Max heart rate 220- AGE the upper limit of what your cardiovascular system can handle during physical activity.

V02Max VO2 max is a measure of the maximum volume of oxygen that an athlete can use. It is measured in milliliters per kilogram of body weight per minute (ml/kg/min). Scoring: A V02 max score can be calculated using the following equation: Females: V02= 139.168-(0.388 x age) – (0.077 x weight in lb.) – (3.265 x walk time in minutes) – (0.156 x heart rate). Males: add 6.318 to the equation above (add this at the end)

Bmr (Basal metabolic rate) the number of calories you'd burn if you stayed in bed all day. Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

bmi Body Mass Index Index of weight in relation to height that used to assess a healthy body weight Healthy Range 18.5-25 Calculation BMI= weight (lb) / height (in)/height (in) x 703

Homework Determine your: Resting Heart Rate Maximum Heart Rate Basal Metabolic Heart Rate V02 Max Guiding Questions: How can you improve your resting heart rate? How does basal metabolic heart rate determine your caloric intake? How can you improve your V02Max?