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CARDIOVASCULAR HEALTH

Understanding and improving cardiovascular health is crucial for longevity and well-being. Regular cardio workouts, such as walking, biking, and hiking, enhance heart efficiency, lower resting heart rate, reduce blood pressure, and improve circulation. Aim for 60-90 minutes of moderate intensity daily or 20 minutes at high intensity 3-5 times a week. Utilize the FITT principle to plan your workouts effectively. Don't forget to warm up and cool down to prevent injuries and promote recovery. Prioritize your heart health to enjoy a longer, happier life.

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CARDIOVASCULAR HEALTH

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  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

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