1 / 13

CARDIOVASCULAR HEALTH

CARDIOVASCULAR HEALTH. 09-06-2012. Importance of Cardio Health. Increase Cardio efficiency and capacity Lower resting heart rate, lower blood pressure, better circulation Reduce stress Live longer Improve endurance Releases, “happy” endorphins. Cardio Workouts. How much is enough?

alika-porter
Télécharger la présentation

CARDIOVASCULAR HEALTH

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. CARDIOVASCULAR HEALTH 09-06-2012

  2. Importance of Cardio Health • Increase Cardio efficiency and capacity • Lower resting heart rate, lower blood pressure, better circulation • Reduce stress • Live longer • Improve endurance • Releases, “happy” endorphins

  3. 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

  4. Resting Heart Rate 15 seconds of beats X 4 = RHR Radial Carotid

  5. 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! You begin to burn muscle tissue at this point.

  6. 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?

  7. 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

  8. 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

  9. MY THR MY THR is somewhere between _____ - _______BPM

  10. The FITT Principle • Frequency – how often • Intensity – how hard • Type – what activity you choose to do • Time – duration of a single work out

  11. FITT PRINCIPLE FOR MODERATEINTENSITY Frequency everyday Intensity Moderate Type walking, biking, swimming Time 60 minutes

  12. 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

  13. Warm – Up& Cool Down • THERMAL WARM UP • Promotes increased blood flow to increase muscle temperature so the muscles work more safely and efficiently. • COOL DOWN • When 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

More Related