WHAT IS THE MOST IMPORTANT MUSCLE IN THE HUMAN BODY? Hint: Without it, we would die instantly

The Heart

FACT: CV DISEASE IS THE #1 KILLER!!! PREVENTION: EXERCISE AT A YOUNG AGE

Cardiovascular Endurance the ability to sustain vigorous activity that requires increased oxygen intake for extended periods of time.

Risk Factors for CV Disease Conditions Blood Cholesterol Levels High Blood Pressure Diabetes Heredity Behaviors Tobacco Use Diet Physical Inactivity Obesity Alcohol ase/risk_factors.htm

Why Cardiovascular Fitness??? Stronger Heart Decreased Blood Pressure Decreased Body Fat Improved Circulation Faster Recovery Time Pumps More Blood per Beat Less Risk of CV Disease

Characteristics of Cardiovascular Activities  Using Large Muscle Groups  Rhythmic  Continuous  Aerobic  Examples: Swimming, Biking, Running, Cross Country Skiing, Rollerblading

4 ways to Vary Cardio Activity F.I.T.T PRINCIPLE Frequency- 5 days a week Intensity – 60-85% Target Heart Rate Time – 45 Minutes Type – Aerobic Activity

TARGET HEART RATE Every person has an “ideal” heart rate for aerobic activity. Oxygen will be pumped to efficiently burn fat. If you are BELOW: no training effect If you are ABOVE: sugar metabolism- shortness of breath and fatigue

TARGET HEART RATE Resting Heart Rate = RHR Should be taken during the least stressful time of the day for 1 minute. The Lower your RHR, the more healthy your heart is Taken from Radial Artery (don’t use thumb) Inside of wrist just below wrist bone Taken from Carotid Artery Small strip of muscle running vertically down your neck.

TARGET HEART RATE Maximum Heart Rate= MHR 220-age Heart Rate Reserve= HRR MHR-RHR=HRR

TARGET HEART RATE Heart Rate Zone 60-85% Take (HRR x.60) + RHR = Lower Limit Take (HRR x.85) + RHR = Upper Limit

TARGET HEART RATE To efficiently burn fat and increase your heart’s health, you must keep your heart rate between these two numbers while doing cardio activity. If your heart rate is below- move faster! If your heart rate is above- slow down!

TARGET HEART RATE Recovery Rate How quickly your heart rate returns to normal. The quicker it does, the healthier your heart. Heart rate should be down to 120 bpm within 5 minutes of working out.

Target Heart Rate Zones The Energy Efficient or Recovery Zone 60% to 70% THR Develops Basic Endurance The Aerobic Zone 70% to 80% THR Most Beneficial for heart and burning fat The Anaerobic Zone 80% to 90% THR Fat use decreases as glycogen use increases The Red Line Zone 90% to 100% THR Only for very fit athletes- short bursts