1. Chapter 2 Developing a Workout Program How to Increase Fitness

2. 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

3. 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

4. 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 bpm 12

5. 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

6. 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

7. 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

8. 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

9. 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

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

11. 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

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

13. 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

14. 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

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

17. 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

18. 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

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

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

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