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Heart Rate Powerpoint

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

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

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

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