1. FITNESS REVISION Training Zones and Overload

2. How do we know we are working hard enough? TRAINING ZONE BY KEEPING OUR HEART-RATE WITHIN OUR TRAINING ZONE WE WILL IMPROVE OUR FITNESS. CALCULATING TRAINING ZONE FOR CARDIO-VASCULAR ENDURANCE: MAXIMUM H-R = 220 – YOUR OWN AGE TRAINING ZONE - 70-80% OF MAX H-R

3. TRAINING ZONE S3 Example MAX H-R = 220 – AGE = 220 – 14 = 206 Bpm = 206 Bpm TRAINING ZONE=70-80% of 206 70% of 202 = 206 x 0.7 = 144 Bpm 80% of 202 = 206 x 0.8 = 165 Bpm

4. WHY IS PROGRESSION IMPORTANT IN TRAINING PROGRAMME? If we did not increase either the Frequency, Intensity or Duration (Overload) aspects of our Training program, our bodies would get used to it. If we did not increase either the Frequency, Intensity or Duration (Overload) aspects of our Training program, our bodies would get used to it. To ensure our fitness continually improves, we must apply progression to the F.I.T aspects. This makes a training programme effective. To ensure our fitness continually improves, we must apply progression to the F.I.T aspects. This makes a training programme effective.