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Exercise & Heart Rates Parts of a Workout & THR
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Exercise & Heart Rates ▪ Parts of a Workout (review) ▪ Heart Rates and Beats per Minute
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Parts of a Workout Warm Up Activity Cool Down
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Parts of a Workout ▪ Warm up- To prevent injury prior to a vigorous workout you should “warm up” your body with light to moderate exercises. ▪ Cool down-The purpose of a “cool down” is to bring the heart-rate down to near-normal and to get the blood circulating freely back to the heart.
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Intensity Levels ▪ Moderate- Means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but unable to do something accelerated like singing.
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Intensity Levels ▪ Vigorous – Means you're breathing hard and fast, and your heart rate has gone up quite a bit. ▪ If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
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So… how does a person know which exercises to do or how hard to exercise to gain health benefits? By using the target heart rate zone and the maximum heart rate…
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Target Heart Rate Zone ▪ The threshold of training is the minimum amount of overload a person needs to build physical fitness. This is at the low end of the target heart rate zone (60%). ▪ The maximum heart rate is the absolute highest amount of overload (100%). ▪ Activity above the minimum increases health and fitness benefits.
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Maximum Heart Rate Threshold of Training Ideally, a person should exercise above his/her threshold of training and below his/her maximum heart rate. Target Heart Rate Zone
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Maximum Heart Rate ▪ Maximum heart rate (MHR) is roughly calculated as 220 minus your age. ▪ Thus, the maximum heart rate for a 15 year old student would be 220-15=205. ▪ What would the maximum heart rate be for a 46 year old? ▪ (220-46=174)
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Target Heart Rate ▪ Target heart rate (THR) is the range of beats per minute (BPM) based on age. THR is a guide for the intensity of an activity. ▪ The ideal target heart rate zone is exercising between 60% - 85% of the maximum heart rate.
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Target Heart Rate ▪ For the 15 year old student, 60% - 85% of 205 (MHR) would mean keeping the heart rate between __?__ and __?__ beats per minute (BPM) while exercising. For 60% 205 x.60 =123 BPM MHR x.60 = THR 60% For 85% 205 x.85 = 174 BPM MHR x.85 = THR 85% 123 174
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Target Heart Rate ▪ Complete the table by calculating your personal target heart rate information. Glue/tape this onto the output side of your notebook.
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