Week 5: The Volume and Intensity Relationship

Introduction

• During the last lesson we discussed the importance of change every 4-6 weeks. In addition to making these periodic changes we should start to make daily changes that keeps or body from adapting and challenges our cardiovascular fitness. The primary way we can make these changes is manipulate the volume and intensity relationship.

Definitions

• Volume = for the purpose of this class volume will be defined as the amount of time we participate in cardiovascular exercise and the number of repetitions we do during strength training.

• Intensity = The heart rate we work at during cardiovascular exercise or the percentage of our max (most weight we can lift) we lift.

How?

• We manipulate the volume and intensity by utilizing the principle of hard/soft. This principle means that we need to alternate high intensity/low volume workouts with lower intensity/high volume exercise.

Lesson

• Calculate your heart rate max (220-age=HR MAX).• Perform a workout at 60% of your heart rate max (HR MAX

X .60 = Target HR)– How long did it take to meet you goal?– What did you do? How long? What intensity?

• Perform a workout at 75% of you heart rate max (HR MAX X .75 = Target HR)– How long did it take to meet you goal?– What did you do? How long? What intensity

*Submit these answers and your excel data via e-mail