Importance of Cardio Health Increase Cardio efficiency and capacity Lower resting heart rate, lower blood pressure, better circulation Reduce stress Live longer Improve endurance Releases, “happy” endorphins
Cardio Workouts How much is enough? 60 – 90 min. EVERYDAY at a moderate level intensity Walking, biking, hiking, etc. Minutes can be spread out throughout 24 hour period 20 min in a row of high intensity 3-5 TIMES A WEEK
Resting Heart Rate 15 seconds of beats X 4 = RHR RadialCarotid
Maximum Heart Rate 220-age = maximum heart rate We want you working at around 60- 80% of that number. Working out at Max heart Rate is TOO MUCH! You begin to burn muscle tissue at this point.
Quick Review How do you find max heart rate? Where do you take you pulse? What percentage range of your max HR should you be working in?
Target Heart Rate Zone LOW END ____Max HR - ____(RHR)= ___(HRR) ____HRR x 60% = _____training range ___training range + __RHR =low THR My low end THR starts at ____BPM HRR – the difference between MHR and RHR
Target Heart Rate HIGH END ____Max HR- ____ (RHR)= ___(HRR) ____HRR x 80%= _____training range ___training range + ___RHR= high end My high end THR starts at ____BPM
MY THR MY THR is somewhere between _____ - _______BPM
The FITT Principle F requency – how often I ntensity – how hard T ype – what activity you choose to do T ime – duration of a single work out
FITT PRINCIPLE FOR MODERATE INTENSITY Frequency everyday Intensity Moderate Type walking, biking, swimming Time 60 minutes
FITT PRINCIPAL FOR HIGH INTENSITY Frequency 3-5 days a week Intensity Higher end of HR zone Type running, soccer, hockey, etc. Time 20 min in a row
Warm – Up & Cool Down THERMAL WARM UP Promotes increased blood flow to increase muscle temperature so the muscles work more safely and efficiently. COOL DOWN When you stop exercise the heart cannot stop the fast pumping instantly. This is what can cause dizziness, muscle soreness and over time lead to heart issues. Talk test