UNIT 5

• Get at least 150 minutes a week of moderate aerobic activity
• moderate aerobic activity — such as

  brisk walking

  swimming

  mowing the lawn
• 75 minutes a week of vigorous aerobic activity
• vigorous aerobic activity — such as

  running

  aerobic dancing
• Strength training, activities that use your own body weight —

  such as:

  • rock climbing
  • heavy gardening.
• Balance is important and overdoing it can increase your risk of

  • soreness
  • injury
  • burnout
• The traditional method, also known as HRmax, is a simple way of gauging your maximum heart rate
• The traditional method, also known as HRmax, is a simple way of gauging your maximum heart rate
• A range of factors can affect your resting heart rate, including your

  • body size
  • activity level
  • body position
• the average person's resting heart rate should be between 60 and 100 bpm
• The Karvonen method, otherwise known as the heart rate reserve (HRR) formula
• The Karvonen method, otherwise known as the heart rate reserve (HRR) formula
• We all have a personal

  RHR - resting heart rate

  MHR - minimum heart rate

  MHR - maximum heart rate
• Heart rate zones are closely linked to your aerobic and anaerobic thresholds.
• 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 %
• 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

  • 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 ZONE 1 pick a form of exercise that allows you to easily control your heart rate, such as:

  • walking
  • cycling
• HEART RATE ZONE 2

  • 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.
• HEART RATE ZONE 3

  Working out at this zone is 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.
• HEART RATE ZONE 3

  Training in this HR zone will make moderate efforts easier and improve your efficiency.
• HEART RATE ZONE 4

  is where the going gets tough. You’ll be breathing hard and working aerobically.
• HEART RATE ZONE 4

  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

  this zone 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