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