1. Objectives Define heart rate and identify the differences between the 5 cardio training zones Recognize leg exercises and machines and identify what primary muscles are being worked

2. Review Define heart rate: HR is a great indicator of ____________ fitness As intensity increases your HR will _________

3. Basic Needs of the Body Your body needs oxygen at all times Oxygen and glucose are your body's basic energy building blocks Oxygen & glucose allow your heart to pump blood, your lungs to inhale and exhale, and allows every other organ and cell to function correctly

4. Understanding Heart Rate Your heart is a muscle, as it gets stronger it is able to pump more blood with each beat Good physical condition= Lower RHR Our goal is to increase our cardiorespiratory endurance so our heart doesn’t have to work as hard

5. Intro to Workout Zones When we workout, the intensity of that workout or exercise matters greatly In a cardio workout, you work out at a percentage of your maximum heart rate in order to increase your cardiorespiratory fitness, burn calories and increase your overall physical health 5 workout zones or intensities that provide different benefits for your body

6. Zone 1: Healthy Heart Zone 50-60% of Max HR Typically reached by walking Perfect for people who are just starting fitness training Also a warm-up and cool down zone Can decrease body fat, lower blood pressure and cholesterol You will get healthier, but you won’t increase your cardiorespiratory endurance or lose a lot of weight if you only workout in this zone.

7. Zone 1 Continued Can workout for a long period of time in this zone but will not burn a lot of calories per minute. The zone for warming up and cooling down before and after more vigorous zones.

8. Zone 2: Easy or Fat Burning Zone 60-70% of HR Max Reached by jogging slowly You can gain muscle mass & improve heart health Normally burn 6-10 calories a minute To burn more total calories one would need to exercise for more time in this zone.

9. Zone 3: Aerobic Zone 70-80 of Max HR Reached by running Will improve your hearts ability to pump blood to your body. Will increase your lung capacity. Heart increases in size and strength so one can exercise longer before becoming fatigued.

10. Zone 4: Anaerobic Threshold 80-90% of Max HR Reached by sprinting Get faster and fitter Can only last for a limited amount of time (usually no longer than an hour)

11. Zone 5: Redline Zone 90-100% of Max HR Used as interval training It is only possible to stay in this zone for a few seconds and can be unhealthy. Increased potential for injury. Even world class athletes can stay in this zone for only a few minutes at a time.

12. The Talk Test Zone 1If you can sing the entire way through your workout Zone 2If you can talk comfortably while working out Zone 3Say a few words, catch your breath, and then say a few more words Zone 4Gasping for air, may be very hard to talk

13. Weight Room Exercises: Legs Leg Extension http://www.youtube.com/watch?v=vRQpiTwUeyMhttp://www.youtube.com/watch?v=vRQpiTwUeyM Leg Press http://www.youtube.com/watch?v=xCQ-FY_bj9Ehttp://www.youtube.com/watch?v=xCQ-FY_bj9E Leg Curls http://www.youtube.com/watch?v=F488k67BTNohttp://www.youtube.com/watch?v=F488k67BTNo Hip Adductor http://www.youtube.com/watch?v=wxSOEAw9_jIhttp://www.youtube.com/watch?v=wxSOEAw9_jI