1. Heart Rate

2. What is Heart Rate (HR)? As simple as possible, your heart rate (HR) is the number of times your heart beats in one minute. How do you figure out what your HR is? Find your pulse and count the number of times it actually beats in one minute. The two best places to feel your pulse is in your neck and wrist. (We will practice in class). As simple as possible, your heart rate (HR) is the number of times your heart beats in one minute. How do you figure out what your HR is? Find your pulse and count the number of times it actually beats in one minute. The two best places to feel your pulse is in your neck and wrist. (We will practice in class).

3. Resting HR Resting HR, a.k.a. morning resting heart rate, is the HR you calculate as soon as you wake up, before you sit up in bed in the morning. Resting HR is your HR at complete rest, or at least close to it. It is a good indicator of your fitness level!!! Resting HR, a.k.a. morning resting heart rate, is the HR you calculate as soon as you wake up, before you sit up in bed in the morning. Resting HR is your HR at complete rest, or at least close to it. It is a good indicator of your fitness level!!!

4. Exercise and HR As you exercise, your HR increases. Your body must feed the large muscle groups that are working while you are exercising and therefore, your heart is working harder to supply them with the blood and nutrients they need!!!! It is good to maintain an increased HR while you are exercising, especially for aerobic exercise!! As you exercise, your HR increases. Your body must feed the large muscle groups that are working while you are exercising and therefore, your heart is working harder to supply them with the blood and nutrients they need!!!! It is good to maintain an increased HR while you are exercising, especially for aerobic exercise!!

5. Max HR Your Max HR is an approximate and calculated number of times your heart will beat safely in one minute at its highest level. An easy, though approximate, way to calculate your Max HR is to take 220-your age. Your Max HR is an approximate and calculated number of times your heart will beat safely in one minute at its highest level. An easy, though approximate, way to calculate your Max HR is to take 220-your age.

6. Target HR »Target HR is the HR you are trying to reach, a goal that you set for yourself. »You will have a different target HR than the person beside you because it is personal unless a coach or teacher sets the goal for you. »Your target HR is going to be in the workout zone you choose and the percentage you want to reach. »Target HR is the HR you are trying to reach, a goal that you set for yourself. »You will have a different target HR than the person beside you because it is personal unless a coach or teacher sets the goal for you. »Your target HR is going to be in the workout zone you choose and the percentage you want to reach.

7. Example Max and Target HR Max HR 220-15=205 beats per minute (bpm) Target HR I want to work out at 70% of my max HR. I will be just inside the aerobic training zone I will reach 143-144 bmp and maintain it for my workout (today I am jogging for 20 minutes at this rate) (205 x 70%= 143.5). Max HR 220-15=205 beats per minute (bpm) Target HR I want to work out at 70% of my max HR. I will be just inside the aerobic training zone I will reach 143-144 bmp and maintain it for my workout (today I am jogging for 20 minutes at this rate) (205 x 70%= 143.5).

8. Methods of HR »Some of the problems that we have with the methods of finding specific HRs can be as simple as body size, age, and fitness levels. »220-age does not allow for gender or body composition differences. »Resting HR does not take into account medical conditions or medication. »There are other reasons why these methods may not be perfect, but these methods are still proven to be a good baseline to go from. »Some of the problems that we have with the methods of finding specific HRs can be as simple as body size, age, and fitness levels. »220-age does not allow for gender or body composition differences. »Resting HR does not take into account medical conditions or medication. »There are other reasons why these methods may not be perfect, but these methods are still proven to be a good baseline to go from.

9. HR Reserve »HR reserve is the difference between your Max HR (MHR) and your resting HR. This can be used in conjunction with the Karvonen Method (another way to find your training zone and target HR) but essentially helps find your training zone. »An example would be: »Max=205 »Resting=42 »Reserve=163 »HR reserve is the difference between your Max HR (MHR) and your resting HR. This can be used in conjunction with the Karvonen Method (another way to find your training zone and target HR) but essentially helps find your training zone. »An example would be: »Max=205 »Resting=42 »Reserve=163

10. Training Zones Active Recovery Training: -55-70% (lower end preferred) of MHR -used to recoup and recover Aerobic Training : -70-80% of MHR (think Oxygen) -longer training/endurance -submaximal -increases the body’s ability to transport and utilize oxygen Active Recovery Training: -55-70% (lower end preferred) of MHR -used to recoup and recover Aerobic Training : -70-80% of MHR (think Oxygen) -longer training/endurance -submaximal -increases the body’s ability to transport and utilize oxygen

11. Training Zones cont. Anaerobic Training: -80-90% of MHR (think with oxygen) -high end training -not long periods of time -helps the body increase it’s lactate threshold -improves the body’s ability to deal with lactic acid Anaerobic Training: -80-90% of MHR (think with oxygen) -high end training -not long periods of time -helps the body increase it’s lactate threshold -improves the body’s ability to deal with lactic acid

12. Something to remember! »Guidelines tell us that we should get a minimum of 3 days a week and ideally 5-6 days a week of any exercise that increases our heart rate for an extended period of time. Ideally your heart rate is up for a minimum of 20 minutes and work yourself up to 45-60 minutes! Aerobic exercise is vital to your health and well- being. Anaerobic is as well!