1. Fitness Training Wellness 10 Ms. Howe

2.  Functional capacity: improved cardiac ability to accomplish common tasks  Sustainable endurance: improved ability to resist fatigue and enhance long-term work capacity  Healthy lifestyle enhancements: decline in health risks and increased life expectancy  Body image and weight: improved sense of satisfaction and appreciation of body size, shape and weight Why Fitness Training?

3. Why Continued…  Wellness: enhanced fitness levels, leading to optimal health  Disease prevention and recovery: lower risk of degenerative conditions and enhanced capacity for rehabilitation, resulting in more enjoyment of life

4. Training Zones 1- 4

5. Heart Zones Facts  Fact 1: zones have size, each zone is a 10% increment of max heart rate  Fact 2: zones have structure, two parts: upper and lower zone  Fact 3: zones have dividing lines, they separate the different zones  Fact 4: zone names correspond with their benefits  Fact 5: zones have numbers, each represent intensity levels

6. Zone 1: The Healthy Heart Zone  Lowest intensity range- 50-60% of max heart rate  Benefits: blood pressure lowers, cholesterol levels improve, body fat decreases or stabilizes, muscle mass increases  This zone is also a recovery zone after a strenuous workout and great for beginners  Calories burned: Fat as opposed to carbs (carbs burn in higher workload training zones- makes you hungry)  About 5 calories per minute

7. Zone 2: The Temperate Zone  Moderate and comfortable zone  60-70% of max heart rate  70-85% of all calories burned come from fat  6-10 calories burned per minute  Burn more fat than in zone 1 and gain muscle mass  More muscle available to burn fat= more calories to be burned even when body is at rest

8. Zone 3: The Aerobic Zone  70-80% of max heart rate  Most benefits in the least amount of time  Gets you fitter, faster and leaner  Reaches aerobic capacity, which causes: -improved VO2 (maximal O2 consumption) -improved efficiency in movement -enhanced fat burning -strengthened joints -improved self-esteem -improved physical and emotional stamina

9. Zone 3 Continued…  Zone 3 is the transition between the two health zones and the two performance zones  Will improve athletic conditioning

10. Zone 4: The Threshold Zone  80-90% of max heart rate  Anaerobic threshold- transfer from aerobic metabolism (with O2) to anaerobic metabolism (without O2)  O2 debt occurs, causing rapid accumulation of lactate that contributes to muscles fatigue  Anaerobic system is a different energy system where O2 is limited and lactic acid is produced, causing fatigue  Anaerobic threshold changes with fitness, higher anaerobic threshold, higher the fitness

11. Zone 5: The Red Line Zone  90-100% of maximum heart rate  Challenge zone: no one can spend long periods of time in this zone due to the exceedingly high demand for fuels in this zone  Body’s oxygen and glycogen needs exceed the body’s ability to deliver them

12. Training Zones

13. So What Is Lactic Acid ??  Glucose converts to pyruvate (glycolysis)  When body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be broken down for more energy  When O2 is limited, pyruvate converts to lactate  Lactic acid causes the burning pain in the muscles that helps us prevent from overworking our muscles  Once we recover with O2, pyruvate is converted back to glucose