Objectives • Define heart rate and identify the differences
between the 5 cardio training zones
• Recognize leg exercises and machines and identify what primary muscles are being worked
Review
Define heart rate:
HR is a great indicator of ____________ fitness
As intensity increases your HR will _________
Basic Needs of the Body • Your body needs oxygen at all times
• Oxygen and glucose are your body's basic energy building blocks
• Oxygen & glucose allow your heart to pump blood, your lungs to inhale and exhale, and allows every other organ and cell to function correctly
Understanding Heart Rate
• Your heart is a muscle, as it gets stronger it is able to pump more blood with each beat
• Good physical condition= Lower RHR
• Our goal is to increase our cardiorespiratory endurance so our heart doesn’t have to work as hard
Intro to Workout Zones
• When we workout, the intensity of that workout or exercise matters greatly
• In a cardio workout, you work out at a percentage of your maximum heart rate in order to increase your cardiorespiratory fitness, burn calories and increase your overall physical health
• 5 workout zones or intensities that provide different benefits for your body
Zone 1: Healthy Heart Zone • 50-60% of Max HR
• Typically reached by walking
• Perfect for people who are just starting fitness training
• Also a warm-up and cool down zone
• Can decrease body fat, lower blood pressure and cholesterol
• You will get healthier, but you won’t increase your cardiorespiratory endurance or lose a lot of weight if you only workout in this zone.
Zone 1 Continued • Can workout for a long period of time in this zone
but will not burn a lot of calories per minute. • The zone for warming up and cooling down before
and after more vigorous zones.
Zone 2: Easy or Fat Burning Zone
• 60-70% of HR Max
• Reached by jogging slowly
• You can gain muscle mass & improve heart health
• Normally burn 6-10 calories a minute
• To burn more total calories one would need to exercise for more time in this zone.
Zone 3: Aerobic Zone • 70-80 of Max HR
• Reached by running
• Will improve your hearts ability to pump blood to your body.
• Will increase your lung capacity.
• Heart increases in size and strength so one can exercise longer before becoming fatigued.
Zone 4: Anaerobic Threshold
• 80-90% of Max HR
• Reached by sprinting
• Get faster and fitter
• Can only last for a limited amount of time (usually no longer than an hour)
Zone 5: Redline Zone • 90-100% of Max HR
• Used as interval training
• It is only possible to stay in this zone for a few seconds and can be unhealthy.
• Increased potential for injury.
• Even world class athletes can stay in this zone for only a few minutes at a time.
The Talk Test Zone 1 If you can sing the entire way through your workout
Zone 2 If you can talk comfortably while working out
Zone 3 Say a few words, catch your breath, and then say a few more words
Zone 4 Gasping for air, may be very hard to talk
Weight Room Exercises: Legs
• Leg Extension http://www.youtube.com/watch?v=vRQpiTwUeyM
• Leg Press http://www.youtube.com/watch?v=xCQ-FY_bj9E
• Leg Curls http://www.youtube.com/watch?v=F488k67BTNo
• Hip Adductor http://www.youtube.com/watch?v=wxSOEAw9_jI