Have a heart…and keep it healthy!

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Presentation transcript:

Have a heart…and keep it healthy! Exercise and Fitness Have a heart…and keep it healthy!

Finding your heart rate--(Count pulse for 6 seconds and add a 0) Carotid artery Radial Ulnar artery

Resting Heart Rate--Your heart rate when you are at rest A good indicator for your overall health -The lower your resting heart the better your health is -A normal range would be between 60-100 -An average resting heart rate for teens is between 66 and 72 beats per minute Who do you think has the lowest RHR? (Which type of athlete?) How do you get a low or lower RHR?

Max Heart Rate--The fastest your heart is able to beat How to calculate your max heart rate: 220 - your age = max heart rate Example: 220 - 13 = 207 (max heart rate) **We use max heart rate to help exercise at a specific intensity** People exercise at different intensities to achieve desired results (NEXT SLIDE)

Target Heart Rate A specific, age-based heart rate to be maintained during exercise to ensure optimal cardiovascular function An optimal heart rate at which a person should perform to achieve desired results

TARGET HEART RATE ZONES Ideal For Benefit Desired Intensity Level (% Maximum heart rate) Light Exercise (healthy heart zone) Maintain Healthy Heart/Get Fit 50% - 60% Weight Management (fitness zone) Lose Weight/ Burn Fat 60% - 70% Aerobic Base Building (aerobic zone) Increase Stamina Aerobic Endurance 70% - 80% Optimal Conditioning (anaerobic zone) Maintain Excellent Fitness Condition 80% - 90% Elite Athlete Maintain Superb Athletic Condition 90% - 100%

What are the benefits of each of the zones? Light Exercise (50-60% of Max Heart Rate) (healthy heart zone) -not intense enough to gain cardiovascular benefits/fitness -low risk of injury Weight Management (60-70% of Max Heart Rate) (fitness zone) -slight gain cardiovascular fitness -Targets fat burning Aerobic Base Building (70-80% of Max Heart Rate) (aerobic zone) -significant gain in cardiovascular fitness -good for training if you are out of season -resting heart rate will start to decrease Optimal Conditioning (80-90% of Max Heart Rate) (anaerobic zone) - extraordinary gain in cardiovascular fitness -good for in season training