Bell Ringer (Day 2)  You’ve just had one of the most grueling days of your life when you stumble upon a wishing well. While you don’t typically believe in such things, you need a pick-me-up. So you toss a penny down the well and make a wish. Lo and behold, it comes true!!! (3 paragraphs, 5 sentences each)

Target Heart Rate and VO2 Max Objectives: 1. Discuss the differences between aerobic and anaerobic activity 2. To learn how exercising within your target heart rate can help you increase your physical fitness. 3. To learn how to calculate your target heart rate 4. To learn how to calculate the different target heart rate zones 5. To define and discuss how Maximal Oxygen Uptake SOLs: 9.1, 9.1d, 9.1e: 9.2, 9.2a, 9.4, 9.4a, 9.4b

Getting Motivated?  There are two types of exercising that you can do when doing activities. Aerobic – with Oxygen Anaerobic – without Oxygen  In either activity, it is important that you choose the the right one. Some considerations:  Enjoy the activity  It interests you  It is convenient  You have the time

Aerobic Activities  Aerobic exercises are vigorous and use a continuous supply of oxygen.  This type of exercise usually last about 20 minutes.  Running a couple of miles is an aerobic exercise.  Swimming, dancing, cycling and jogging may all be aerobic exercises.

Anaerobic  An intense physical activity in which the body’s supply of oxygen does not meet the demand (Usually of short duration).  “Can you hold your breath?” Then it is an anaerobic exercise.  Running a 100-meter dash is an anaerobic exercise  Weightlifting is an anaerobic exercise

OK……now Heart Rate

Target Heart Rate (THR)  The heart rate at which one aim’s to exercise  Knowing your target heart rate is necessary to maintain a safe, effective program.  This rate is actually a range and is a measure of the intensity of your workout.  There is a simple formula to determine your target heart rate.

Heart Rate You will need to find two types of heart rates:  Maximum Heart Rate  Resting Heart Rate

To Determine Your Resting Heart Rate  Your can take your resting heart rate by counting your pulse for a full minute before you get out of bed in the morning or while reading a good book.  This RHR will become lower as your cardio respiratory endurance improves.

Target Heart Rate First find your resting heart rate – so relax!!! The second you want to find is your Maximum heart rate (MHR). MHR is an estimate number of times your heart will beat while exercising at your peak.

Karvonen Formula Here’s an example of a 50 year old with a resting heart rate of 65 bpm. He wants to train at 70% of his maximum heart rate: Step I: age (years) = MHR (beats per minute) = 170 bpm MHR = 170 bpm Step II: MHR – RHR = (heart rate reserve) 170 – 65 = 105

Karvonen Formula Step III (HRR x 70%) + RHR = Training Heart Rate at 70% of MHR (105 x 0.70) + 65 = 139 bpm Your Turn (THR Lab)

Target Heart Rate Formula cont’d  After finding you maximum heart rate, now you want to find out the lower and higher end of THR.  Lower .50 x MHR  Higher .90 x MHR  Calculate yours!!

Heart Rate Zones Healthy Heart Rate Zone = – 128 (50% to 60%) Weight Management Zone = 128 – 139 (60% to 70%) Aerobic Zone = 139 – 149 (70% to 80%) Anaerobic Threshold Zone = 149 – (80% to 90%) Red Line Zone = – 170 (90% to 100%)

Target Heart Rate Chart

Define Your Training Zone  Easy Run (recovery zone) Pace: One to two minutes slower than marathon pace % Max heart rate: 65 to 70% Perceived Effort: 3 to 4/easy Talk Test: Complete conversation Training Run (aerobic zone) Pace: Marathon pace or slightly slower % Max heart rate: 75 to 85% Perceived Effort: 5 to 6/moderate Talk Test: Full sentences  Tempo Run (threshold zone) Pace: 20 to 30 seconds slower than 5-K pace % Max heart rate: 88 to 92% Perceived Effort: 7 to 8/hard Talk Test: A few words at a time Intervals (VO2 max zone) Pace: Mile to 5-K pace or faster % Max heart rate: 95 to 100% Perceived Effort: 9/very hard Talk Test: Can't...talk...must...run...

Maximal Oxygen Uptake Maximal Oxygen Uptake is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual.incremental exercisephysical fitness

Maximum Oxygen Uptake (Vo 2 max)  This test consists of walking/running on a treadmill, at increased loads, for 12 to 15 minutes. The oxygen used during the maximal effort is the maximal oxygen uptake (Vo 2 max). The higher the Vo 2 max the fitter is the individual.

The level of Vo 2 max depends on the proper functioning of three important body systems.  Respiratory System  Cardiovascular System  Muscular - Skeletal System Body Systems

Respiratory System  While reading this note you will inhale two or more times without even thinking about it.  Respiration is the taking in of oxygen from the air, transporting this air to the lungs, and distributing oxygen into the blood.

Cardiovascular System  The cardiovascular system moves blood throughout your body.  Your heart pumps and distributes oxygen rich blood throughout the body.

Muscular - Skeletal System  Bones form the body’s framework.  Bones, however, cannot produce movement without the muscles that are attached.  All body movements depend on 3 characteristics of muscle tissue:  To contract, or shorten  To extend, or stretch  To return back to the original shape

Quiz Next Class THE END!!