How to Exercise for
YourHeart
HEART RATE
• Resting Heart Rate (____ ____ ______ ______) should be between
___ - _____ BPM. This can depend on your level of fitness, age,
gender, heredity, lifestyle choices, and whether or not you have been
sedentary (doing nothing).
• Target Heart Rate (___ - ____% of maximum heart rate) is where you
get cardiovascular benefits from a work out.
• __________ heart rate is the absolute maximum workload that your
heart can take. You do not want to push yourself to this limit.
Heart Rate Calculations
• Maximum Heart Rate: Subtract your age from 220
• Lower Limit Target Heart Rate: Multiply your maximum heart rate by
0.6
• Upper Limit Target Heart Rate: Multiply your maximum heart rate by
0.85
• Your target heart rate range is somewhere between your Lower Limit
Target Heart Rate and your Upper Limit Target Heart Rate
What’s beneficial
• According to the American College of Sports Medicine, exercising at
the _______ end of your target heart rate for a ______ time is more
beneficial than exercising at the _______ end of your target heart rate
for a _______ time.
• 60-70 percent ______ ________ & _______
• 70-80 percent improves ______ ________ and strengthens your heart
rate
• Competitive athletes may train at ____ - _____ percent of the
maximum heart rate
Aerobic vs Anaerobic
• _______ ________ - improves cardiovascular endurance. Involves
working strenuously without pushing to the point of breathlessness.
• _________ ________ – high in intensity, but short in duration. The
amount of oxygen taken in by the body cannot meet the demands of
the activity. Last 10 seconds to 2 minutes in duration.
• ___-________ Activity – frequent rest between activities. The body
takes in all the oxygen it needs and the heart and lungs don’t reatlly
get much of a work out. (Bowling, Softball, Doubles Tennis
Aerobic Activities that improve Cardiovascular
Heatlh
• Walking –
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Walk slowly for 5 minutes then do some light stretches
Maintain good _______
Use ____ __ ____ method
Pump Arms _____ and _____
End walk the same way you started
Continued…
• Jogging & Running
• The difference between jogging and running is ______.
• You should be able to _____ on a ________ with someone when jogging or running. If you’re
too __________ to talk, you’re pushing too hard.
• Long, slow, distance running is best for enhancing _______ fitness
• Swimming
• Swim Laps using freestyle, butterfly, breaststroke or backstroke
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Cycling
Spinning
Jumping Rope
Aerobic Dancing
Stair Climbing
Risk of Sedentary Living
• Sedentary Living is a ______ to your health
• Increases causes of _____
• Doubles risk of _____ _______ illness, ________, and obesity
• Increases risk of _____ cancer, high blood pressure, osteoporosis,
__________, and anxiety.
• The combination of physical ________ and being overweight is
responsible for ________ deaths per year.
• Sedentary people are ____ as likely to die of a heart attack than
people who are physically active.
Benefits of Physical Activity
• Longer Life
• Healthier Heart and Lungs
• Protection Against Cancer
• Less Risk of Disease
• Brighter Mood
• Better Mental Functioning
• Better Bones
• Lower Weight
• More Active Old Age
Ponder the Following
1. Are you getting enough aerobic activity everyday? Please explain your
answer.
2. Calculate your maximum heart rate, lower limit target heart rate, and
upper limit target heart rate using the formula given in the slide show.
3. What changes can you make to your physical activity routine to enhance
your cardiovascular endurance?
4. Do you find yourself being sedentary more often than you are physically
active? If so, what should you do to change? What are your risks if you
continue to live a sedentary lifestyle?
5. What are some ways that you can get your family involved in heart
healthy activities, that are fun and also get your heart rate into the Target
Heart Rate zone?