TARGET HEART RATE.

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Presentation transcript:

TARGET HEART RATE

Exercise & Physical Activity Physical Activity: any movement that works the larger muscles of the body, such as arms, legs, and back muscles. Exercise is physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level

Cardiorespiratory Endurance Frequency- exercise 5-6 times per week Intensity- train at 65-85% of one’s maximum heart rate Time- 30 minutes or more per session Type- any aerobic activity that keeps heart rate within your target heart zone Examples: Jogging, swimming, cycling, playing basketball or soccer, step aerobics class, etc.

Benefits of Doing Cardio Physical Benefits: Makes the heart a more efficient pump, reducing the risk of heart diseases. Lowers blood pressure. Helps to burn fat and control body weight. Increases lung capacity Mental Benefits: Improves regulation of stress hormones (feel less stressed) Improves blood flow to the brain, allowing a person to be able to think better Improves mood—reduces the risk of depression

Your Heart is a Pump Resting Heart Rate Excellent (elite athlete) Below 50 bpm A well-conditioned athlete Around 60 bpm Average resting heart rate Men=60-80 bpm Women 70-90 bpm Sedentary (poor fitness) Over 100 bpm

Finding Target Heart Rate Zone A simple way to determine your maximum heart rate is to use the following formula: 220 - age = Maximum Heart Rate Maximum Heart Rate: 14 year old 1s: 220 – 14 = 206 13 year old is: 220 – 13 = 207 206 x .65 = 133 206 x . 85 = 175 Target Heart Rate Zone We will use 133 –175 Maximal heart rate is the maximum # of times the heart could beat in a minute at a specific age (theoretically)