CARDIOVASCULAR HEALTH

09-06-2012

Importance of Cardio Health

Increase Cardio efficiency and capacityLower resting heart rate, lower blood pressure,

better circulation

Reduce stress

Live longer

Improve endurance

Releases, “happy” endorphins

Cardio Workouts

How much is enough?60 – 90 min. EVERYDAY at a moderate level intensity

Walking, biking, hiking, etc. Minutes can be spread out throughout 24 hour period

20 min in a row of high intensity 3-5 TIMES A WEEK

Resting Heart Rate

15 seconds of beats X 4 = RHR

Radial Carotid

Maximum Heart Rate

220-age = maximum heart rate

We want you working at around 60-80% of that number.

Working out at Max heart Rate is TOO MUCH! Youbegin to burn muscletissue at this point.

Quick Review

How do you find max heart rate?

Where do you take you pulse?

What percentage range of your max HR should you be working in?

Target Heart Rate Zone

LOW END

____Max HR - ____(RHR)= ___(HRR)

____HRR x 60% = _____training range

___training range + __RHR =low THR

My low end THR starts at ____BPM

HRR – the difference between MHR and RHR

Target Heart Rate

HIGH END

____Max HR- ____ (RHR)= ___(HRR)

____HRR x 80%= _____training range

___training range + ___RHR= high end

My high end THR starts at ____BPM

MY THR

MY THR is somewhere between _____ - _______BPM

The FITT Principle

Frequency – how often

Intensity – how hard

Type – what activity you choose to do

Time – duration of a single work out

FITT PRINCIPLE FOR MODERATEINTENSITY

Frequency

everyday

Intensity

Moderate

Type

walking, biking, swimming

Time

60 minutes

FITT PRINCIPAL FOR HIGH INTENSITY

Frequency

3-5 days a week

Intensity

Higher end of HR zone

Type

running, soccer, hockey, etc.

Time

20 min in a row

Warm – Up & Cool Down

THERMAL WARM UPPromotes increased blood flow to increase muscle

temperature so the muscles work more safely and efficiently.

COOL DOWNWhen you stop exercise the heart cannot stop the

fast pumping instantly. This is what can cause dizziness, muscle soreness and

over time lead to heart issues. Talk test