1. PHYSICAL FITNESS

2. TARGET HEART RATE The heart rate you plan to achieve during a workout

3. RESTING HEART RATE Your heart rate when your body is at rest Best time to take heart rate is during sleeping or immediately after waking up Generally, a lower heart rate at rest implies more efficient heartfunction and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats a minute

4. BMR (BASAL METABOLIC RATE) the number of calories you'd burn if you stayed in bed all day. Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) Example

5. DIET TO ACHIEVE BMR Determine the amount of and type of food you’d need to eat to achieve your BMR Is that a lot of food? Do you achieve that in a normal day?

6. ANAEROBIC VS AEROBIC Anaerobic- Higher intensity training, weight training, circuit training burn mainly glycogen (sugar) while you are doing them Aerobic- Lower intensity training, jogging, running, cardio if performed at a slow enough pace will preferentially burn more fat for fuel once glycogen stores (sugar) are depleted

7. HOMEWORK Assignment: Identify a “real” resting heart rate and answer these questions: What does your resting heart rate tell you about your fitness levels? What opportunities do you have to improve your fitness levels? How committed are you to reaching a healthier level?