Presentation on theme: "What Range should my heart rate be to increase my Cardiovascular Respiratory Endurance? Target Heart Rate: –This is approximately where your heart rate."— Presentation transcript:
What Range should my heart rate be to increase my Cardiovascular Respiratory Endurance? Target Heart Rate: –This is approximately where your heart rate should be when performing aerobic exercise to receive maximum benefits. How do I find my target heart rate zone? –220 - (your age) x.65 (lower range) –220 – (your age) x.85 (higher range) Mrs. Stoney 220 – 3(my age) x.65 = 133 220-32(my age) x.85 = 154
Are We F.I.T.T ? What is the FITT Principle? A formula in which each letter represents a factor important for determining the correct amount of physical activity.
Frequency How often you do the activity I exercise at least five days a week. I exercise three days a week. I exercise seven days a week.
Intensity How hard you work at the activity each session. Monday and Friday Weight train at a 15-20 Tuesday and Thursday I run at a 13-15. Wednesdays I do yoga at a 10-13.
FITT Principle for Cardiovascular Respiratory Endurance Frequency- exercise 4-6 times per week Intensity-train at 65-85% of target heart rate zone Time- 30-60 minutes per session is recommended Type-any aerobic activity that keeps heart rate within your target heart rate zone is good
FITT Principle for Muscular Endurance Frequency-weight train 2-4 times per week Intensity-add or maintain weight and repetition during the workout Time-a total workout can be about 30-60 minutes Type-an activity that allows the muscles to perform a physical task over a period of time without becoming fatigued (resistance training, yoga, Pilates) To build muscular endurance, lift lighter weight (less resistance) with more (8-15) repetitions.
FITT Principle for Flexibility Frequency-daily stretching Intensity-stretch muscles and hold beyond its normal length at a comfortable stretch Time- hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutes Type-use stretches that allow the body to move through the full range of motion
The Rate of Perceived Exertion is used to gauge your intensity in cardio workouts. Here's what the numbers in our fitness features mean: RPE 1-2: Very easy; you can converse with no effort. RPE 3: Easy; you can converse with almost no effort. RPE 4: Moderately easy; you can converse comfortably with little effort. RPE 5: Moderate; conversation requires some effort. RPE 6: Moderately hard; conversation requires quite a bit of effort. RPE 7: Difficult; conversation requires a lot of effort. RPE 8: Very difficult; conversation requires maximum effort. RPE 9-10: Peak effort; no-talking zone.