1. Fitness Training

2. Why Fitness Training?
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

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

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 % 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
-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. 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