Heart Zone Training

Resting Heart Rate HR changes throughout day (increases during daylight hours, decreases during night) Resting HR is first thing in the morning, before you get out of bed RHR= key indicator of overtraining or other stress Will decrease as a result of positive training Students could save more than 700 million heartbeats in their lifetime

Ambient HR Measured when body is awake, but sedentary Changes because of the same stimuli that influences all heart rates including: Body position, external influences, temperature, hydration, food ingested, internal influences (fatigue, stress, hunger, sleep, medication) Normal is about 50-90

Delta HR Measure of the hearts response to a change in body position Most common assessment is measured from a sitting to a standing position The difference is the Delta HR A healthy heart can adjust efficiently to these small changes in workload EX: Higher DHR might indicate a less fit cardiovascular system, but could indicate stress from internal or external conditions

Recovery HR Measures the cardiac pumps’ ability to return to normal after exercise The better the recovery HR, the fitter the student Two Types: Intrarecovery: time it takes for the heart to recover within one workout session Interrecovery: time it takes for the heart and specific muscle groups to completely recover between workout sessions Slow inter rates could indicate less fit CV system of heart related condition

Max HR The max number of times the heart can contract in one minute FACTS: It is genetically determined It’s a fixed number It cannot be increased by training In sedentary people, it declines with age In children, it is often measured above 200 bpm

FACTS continued It tends to be higher in women than in men It is affected by drugs A high max HR does not predict better athletic performance and vice versa It varies greatly among people of the same age For most, can’t be accurate using math formula It does not vary from day to day Testing should be conducted multiple times to determine exact number It is best used to set training zones, serving as principle marker for exercise intensity

210 – (1/2 age) – (.05 x weight in lbs) + 4 (boys) Or + 0 (girls) Math Formula 210 – (1/2 age) – (.05 x weight in lbs) + 4 (boys) Or + 0 (girls)