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Target Heart Rate; Cardiovascular Fitness by panaapan


  WEDNESDAY, 10/08/08

 Target heart rate helps you measure your fitness level
  and monitor your progress in a fitness program.
 This approach requires measuring your pulse periodically
  as you exercise and staying within 60 to 80 percent of
  your maximum heart rate.
    This range is called your target heart rate.
 THR is a desired range of heart rate reached during
  aerobic exercise which enables one's heart and lungs to
  receive the most benefit from a workout.
 This range varies based on one's physical condition, age,
  and previous training.
Benefits of Cardio Activity
 on Cardiovascular System
 Specific to the Heart
        Your heart acts as a pump to supply blood to your
         body cells
        Heart muscle gets stronger
        Pumps more blood with each beat
          Beats slower
          Works more efficiently
 Healthy elastic arteries allow more blood flow
• Less LDL and More HDL
Benefits to the Respiratory
 Lungs work more efficiently
 Deliver more oxygen to the blood
 Healthy lungs allow deeper and less frequent
    Why workout within THR?

 Your Target Heart Rate should be your goal 3 to 5
  times a week for 20 to 60 minutes (excluding
  warm-ups) to maximize the health benefits of
  cardiovascular activity
 People who exercise regularly do build up
  endurance, but they gain little additional value
  when their heart rate goes above 80% of their
 Besides the strain and injuries that can result, the
  heart is simply working too fast for any benefit and
  your body cannot replenish oxygen that quickly
Are you working hard enough?

 Not if you are working out
  below the 60 percent mark
 This work will have little
  sustainable impact
 Though for beginners, it's a
  good place to start
Resting Heart Rate

 RHR is the # of BPM when you are relatively
   Your resting heart rate indicates how hard
    your heart has to work when your body is at
    complete rest. A healthy heart is efficient and
    does not have to beat as frequently.
 Reg. PA = average 55-60 bpm
 No regular PA = 70+ bpm
   Resting Heart Rate (RHR)
 It is best to find your RHR when you first wake up in the
  morning (but not after a startling alarm clock wakes you!).
 Locate your pulse either at the carotid artery (neck) or radial
  artery (wrist). Raise your other hand when you have located
  your pulse.
 Raise your hand once you’ve located your pulse
Calculate Maximum Heart Rate
 Subtract your age from 220
     220 – (your age) = MHR

Example: Annie is 17. Annie’s HR is 203 (220-
Find Estimate (Est)

 Subtract your RHR from your MHR

Example: Annie’s MHR is 203. Susie Jo’s RHR is
  75. Annie’s est is 128 (203-75=128)
Find Lower Limit of Zone
 Multiply est by 60%, then add RHR
      est x .60 = __ + rhr = lower limit

Example: Using Annie’s data of est=128 and
  rhr=75, her lower limit is 153 (128 x .6 = 77 + 75
  = 152)
Find Upper Limit of Zone
 Multiply est by 80%, then add RHR
     est x .80 = __ + rhr = upper limit

Example: Using Annie’s Data of est=128 and
  rhr=75, her upper limit is 179 (128 x .8 = 102 +
  75 = 177)
Determine Your Zone

 Using the information you’ve just calculated,
  you can now determine your zone and fill in
  the spots at the bottom of your sheet.

Example: Annie’s Target Heart Rate Zone is 152-
 Wear a heart rate monitor when you work out
  or use a machine with one attached in an
  effort to gage if you are working in your heart
  rate zone.
 Adjust your workout accordingly to maintain
  the cardiovascular benefits of being in your
  training zone.
 Recalculated every eight weeks as your
  fitness levels will change.
FITT Model

 Frequency
   Most days of the week
 Intensity
   Within heart rate range
 Time
   30-60 minutes
 Type
   Aerobic activities
 Self Monitoring- Are you adjusting to be in
  your THR zone?
 Reflection- What are you putting into and
  getting out of Lifeline?
 Grade Indicator- Are you working to your full
 Lifelong Skill- What happens when you are on
  your own- can you maintain a well-rounded,
  healthy and fit lifestyle?
 Quietly ask yourselves these questions:
   1- Do I know my THR zone?
   2- Have I been working to my potential so far this
     3- If yes, what will I do to maintain?
     4- If no, what will I do to change?
     5- Could I assist someone else in determining their
      THR zone?
     6- Do I understand why it is important to train in
      my heart rate zone?

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