Heart Rate Powerpoint

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How Heart Rate can be used as a measure of fitness.

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Heart Rate Powerpoint

  1. 1. Heart Rate
  2. 3. Zone 1 (easy) <ul><li>Zone 1 (50 - 60% of MHR) – </li></ul><ul><ul><li>The lowest level you can exercise in and still increase fitness levels. </li></ul></ul><ul><ul><li>It can also be a good recovery zone for people who are over-training and need to take a break. </li></ul></ul><ul><ul><li>This mode is also good for people who want to lose weight as the main source of fuel used by the body is fat stores. </li></ul></ul>
  3. 4. Zone 2 (medium) <ul><li>Zone 2 (60 - 70% of MHR) – </li></ul><ul><ul><li>Heart begins to benefit. </li></ul></ul><ul><ul><li>Improves your heart’s ability to pump blood </li></ul></ul><ul><ul><li>Improves the muscle cell’s ability to use oxygen. </li></ul></ul><ul><ul><li>“Weight management zone”- Stored body fat is the primary source of energy </li></ul></ul><ul><ul><li>Long, slow distance exercise because the body becomes more efficient at feeding the working muscles. </li></ul></ul>
  4. 5. Zone 3 (hard) <ul><li>Zone 3 (70 - 80% of MHR) – </li></ul><ul><ul><li>Most effective for overall cardiovascular fitness. </li></ul></ul><ul><ul><li>Called the &quot;aerobic zone&quot; or &quot;target heart rate zone&quot;. </li></ul></ul><ul><ul><li>Also effective for increasing overall muscle strength. </li></ul></ul>
  5. 6. Zone 4 (very hard) <ul><li>Zone 4 (80 - 90% of MHR ) – </li></ul><ul><ul><li>Change from aerobic training to anaerobic training </li></ul></ul><ul><ul><li>The body cannot effectively remove lactic acid. </li></ul></ul><ul><ul><li>During this zone your muscles are tired, your breathing is heavy and your fatigued. </li></ul></ul><ul><ul><li>Benefit: increase ability to deal with lactic acid for a longer period of time </li></ul></ul>
  6. 7. Zone 5 (extremely hard) <ul><li>Zone 5 (90 - 100% of MHR ) </li></ul><ul><ul><li>Short periods of time. </li></ul></ul><ul><ul><li>Lactic acid develops very quickly </li></ul></ul><ul><ul><li>Benefit: increase your fast twitch muscle fibers which increase speed. </li></ul></ul>
  7. 8. Other Facts the Effect HR <ul><li>Dehydration can increase the heart rate by up to 7.5%. </li></ul><ul><li>Heat and humidity can increase the heart rate by 10 beats/minute. </li></ul><ul><li>Altitude can increase the heart rate by 10 to 20%. </li></ul>
  8. 9. HR as a Measure of Fitness <ul><li>A lower Heart Rate=better fitness level. </li></ul><ul><li>Lance Armstrong has a resting heart rate of 32 to 34 bpm. </li></ul>

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