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    Lesson 7 - The Basics of Heart Rate & Exercise - 074755

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    Asnairah DICUNUGUN

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    Lesson 7 - The Basics of Heart Rate & Exercise - 074755

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    Asnairah DICUNUGUN
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    Lesson 7 - The Basics of Heart Rate & Exercise_074755

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    3 views13 pages

    Lesson 7 - The Basics of Heart Rate & Exercise - 074755

    Uploaded by

    Asnairah DICUNUGUN

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 13

    Lesson 7

    THE BASICS OF HEART RATE


    & EXERCISE
    HEART RATE ZONES
     Heart rate zones, or HR zones, are a way to monitor how
    hard you’re training.
     There are five heart rate zones based on the intensity of
    training with regard to your MAXIMUM HEART RATE.
     An effective running plan or workout plan will include different
    types of workouts with varying frequency, duration, and
    intensity spaced out so that you have time to recover.
     This means that some workouts should be short and intense,
    some long and light, some can even be long and tough. It’s
    the variety that makes your workout regimen effective.
    “Your heart rate is one
    of the best indicators of
    how hard your body is
    working during a
    workout.”
    WHAT ARE HEART RATE ZONES?
    We all have a personal resting heart rate, ‘a minimum heart rate’, and a
    maximum heart rate. And between these values are different HR zones
    that correspond to training intensity and training benefit.
    There are different ways to identify your heart rate zones calculation.
    One simple way is to define them as percentages of your maximum heart
    rate, and that’s what we’ll focus on in this introduction.
    “Heart rate zones can be defined as percentages of your maximum heart
    rate.”
    Heart rate zones are closely linked to your aerobic and anaerobic
    thresholds. Understanding this can really help when considering heart rate
    zones exercise, especially your heart rate zones for running or heart rate
    zone training for weight loss. But first, let’s look at what the different zones
    are.
    FIVE HEART RATE ZONES
    There are five different heart rate zones (1–5) and your training
    plan can (and should) include workouts in all five zones. This
    HR zones chart shows the level of intensity and percentage of
    Maximum Heart Rate used in each one.

    Zone Intensity Percentage of HRmax


    Zone 1 Very light 50–60%
    Zone 2 Light 60–70%
    Zone 3 Moderate 70–80%
    Zone 4 Hard 80–90%
    Zone 5 Maximum 90–100%
    HEART RATE ZONE 1: 50–60% OF HRMAX
    (VERY LIGHT)

     This is the very low intensity zone.


     Training at this intensity will boost your
    recovery and get you ready to train in the
    higher heart rate zones.
     To train at this intensity, pick a form of
    exercise that allows you to easily control your
    heart rate, such as walking or cycling.
    HEART RATE ZONE 2: 60–70% OF HRMAX
    (LIGHT)
     Exercising in heart rate zone 2 feels
    light and you should be able to go
    on for a long time at this intensity.
     This is the zone that improves your
    general endurance: your body will
    get better at oxidizing – burning –
    fat and your muscular fitness will
    increase along with your capillary
    density.
     Training in heart rate zone 2 is an
    essential part of every exercise
    program.
     Keep at it and you’ll reap the
    benefits later.
    HEART RATE ZONE 3: 70–80% OF HRMAX
    (MODERATE)
     Working out in heart rate zone
    3 is especially effective for
    improving the efficiency of
    blood circulation in the heart
    and skeletal muscles.
     This is the zone in which that
    pesky lactic acid starts building
    up in your bloodstream.
     Training in this HR zone will
    make moderate efforts easier
    and improve your efficiency.
    HEART RATE ZONE 4: 80–90% OF HRMAX
    (HARD)

     Heart rate zone 4 is where the


    going gets tough. You’ll be
    breathing hard and working
    aerobically.
     If you train at this intensity, you’ll
    improve your speed endurance.
     Your body will get better at using
    carbohydrates for energy and
    you’ll be able to withstand higher
    levels of lactic acid in your blood
    for longer.
    HEART RATE ZONE 5: 90–100% OF HRMAX
    (MAXIMUM)

     Heart rate zone 5 is your maximal effort. Your


    heart and your blood and respiratory system will be
    working at their maximal capacity.
     Lactic acid will build up in your blood and after a
    few minutes you won’t be able to continue at this
    intensity.
     If you’re just starting out or have only been
    training for some time, you probably won’t have to
    train at this intensity.
     If you’re a professional athlete, look into
    incorporating interval training into your training
    plan for peak performance.
    Have you ever felt your heart beating
    quickly during a workout and stopped to check
    your pulse on your wrist or neck? Your pulse
    determines your heart rate, or how many times
    your heart beats in one minute. Pulse rates differ
    from person to person based on various factors,
    such as weight and activity level. To get the best
    results, you should exercise below your
    maximum heart rate in what is referred to as your
    target heart rate; this will guarantee that you are
    achieving the ideal intensity level for your goals.
    Knowing and monitoring your maximum heart
    rate while you're active can be a powerful gauge
    of your intensity level and help you to avoid over-
    or under exercising.
    KARVONEN FORMULA
     The Karvonen Formula is a mathematical formula that helps
    you determine your target heart rate (HR) training zone.
     The formula uses maximum and resting heart rate with the
    desired training intensity to get a target heart rate.

     Target Heart Rate (THR) = Heart Rate Reserve (HRR) x


    Training Zone % + Resting Heart Rate (RHR)
     Heart Rate Reserve (HRR) = Maximum Heart Rate –
    Resting Heart Rate
     Maximum Heart Rate (MHR) = 220 – Age
    EXAMPLE:
    Regine is a 16-year old student and she wants to
    engage in exercising figuring zone / level 2. Her
    resting heart rate is 85 bpm . What is her target
    heat rate?

    Using Karvonen formula, the following


    computation is made:

    MHR = 220 – 16 (age) = 204 bpm


    HRR = 204 – 85 (RHR) = 199bpm
    THR @ 60% = 199 bpm x .60 + 85 bpm = 156.4 (156 bpm)
    THR @ 70% = 199 bpm x .70 + 85 bpm = 168.3 (168 bpm)

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