1. Heart Rates and Training Zones How to achieve and measure improvement.

2. Heart Rate Resting Heart Rate When the body is at rest Normally the lowest value If this lowers it normally indicates that the person has increased their fitness because the heart is stronger and can pump out more per beat so doesn’t have to beat as fast.

3. How fit are you?

4. Heart Rate Working Heart Rate This is when the body is exercising or immediately after Normally the highest value Can help the participant identify whether they are working in their Target Zone.

5. Heart Rate Recovery Heart Rate When the body has finished exercising and is recovering. Normally lower than Working heart rate, as the heart has stopped exercising. But higher than resting heart rate as it is still recovering. The quicker your heart returns to resting the fitter you are.

6. Resting Heart Rate Working Heart Rate Recovery Heart Rate Resting Heart Rate

7. Target Zones Maximum Heart Rate = 220 – Age Aerobic Training Zone = 60-80 % of your maximum heart rate Anaerobic Training Zone = 80% + of your maximum heart rate

8. Aerobic Zone (With Oxygen) 60-80% Also known as the ‘lower threshold’ The optimum training zone for cardiovascular endurance and muscular endurance. Anaerobic Zone (Without Oxygen) 80% Also known as the ‘upper threshold’ High intensity, limited time before fatigue, creates lactic acid.

9. 20 Year Old Maximum heart rate: 220-20 = 200 Aerobic zone (60-80%) = 120-160 beats per minute Anaerobic Zone (80%) = 160+