1. What is the most important muscle in the human body?
Hint: Without it, we would die instantly

2. The Heart

3. FACT: Cardiovascular DISEASE IS THE #1 KILLER!!!
PREVENTION:
CREATING HEALTHY HABITS AT A YOUNG AGE
-EXERCISE
-NUTRITION
-SLEEPING HABITS
-ETC

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

5. Risk Factors for CV Disease
Conditions
Blood Cholesterol Levels
High Blood Pressure
Diabetes
Heredity
Behaviors
Tobacco Use
Nutrition
Physical Inactivity
Obesity
Alcohol

6. 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

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

8. Cardio recommendations for:
F.I.T.T PRINCIPLE
Frequency- 5 days a week
Intensity – 60-80% Target Heart Rate
Time – Minutes (THR Zone)
Type – Aerobic Activity

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

10. Maximum Heart Rate= MHR
TARGET HEART RATE
Maximum Heart Rate= MHR
Your true MHR is the highest pulse rate you can attain during all-out effort, so by definition, it is impossible to exceed this limit.
Calculate:
220-age

11. 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.

12. Heart Rate Reserve= HRR Calculate:
TARGET HEART RATE
Heart rate reserve is simply the difference between your maximum heart rate and your resting heart rate.
Heart Rate Reserve= HRR
Calculate:
MHR-RHR=HRR

13. Target Heart Rate Zone TARGET HEART RATE 60-80% of your MHR
Lower Limit Calculate:
Take (HRR x.60) + RHR = Lower Limit
Upper Limit Calculate:
Take (HRR x.80) + RHR = Upper Limit

14. TARGET HEART RATE
To efficiently increase your body’s metabolism and 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!

15. Target Heart Rate Zones
The Aerobic Zone
60% 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 individuals- short bursts

16. 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.