Objectives • Define heart rate and identify the differences

between the 5 cardio training zones

• Recognize leg exercises and machines and identify what primary muscles are being worked

Review

Define heart rate:

HR is a great indicator of ____________ fitness

As intensity increases your HR will _________

Basic Needs of the Body • Your body needs oxygen at all times

• Oxygen and glucose are your body's basic energy building blocks

• Oxygen & glucose allow your heart to pump blood, your lungs to inhale and exhale, and allows every other organ and cell to function correctly

Understanding Heart Rate

• Your heart is a muscle, as it gets stronger it is able to pump more blood with each beat

• Good physical condition= Lower RHR

• Our goal is to increase our cardiorespiratory endurance so our heart doesn’t have to work as hard

Intro to Workout Zones

• When we workout, the intensity of that workout or exercise matters greatly

• In a cardio workout, you work out at a percentage of your maximum heart rate in order to increase your cardiorespiratory fitness, burn calories and increase your overall physical health

• 5 workout zones or intensities that provide different benefits for your body

Zone 1: Healthy Heart Zone • 50-60% of Max HR

• Typically reached by walking

• Perfect for people who are just starting fitness training

• Also a warm-up and cool down zone

• Can decrease body fat, lower blood pressure and cholesterol

• You will get healthier, but you won’t increase your cardiorespiratory endurance or lose a lot of weight if you only workout in this zone.

Zone 1 Continued • Can workout for a long period of time in this zone

but will not burn a lot of calories per minute. • The zone for warming up and cooling down before

and after more vigorous zones.

Zone 2: Easy or Fat Burning Zone

• 60-70% of HR Max

• Reached by jogging slowly

• You can gain muscle mass & improve heart health

• Normally burn 6-10 calories a minute

• To burn more total calories one would need to exercise for more time in this zone.

Zone 3: Aerobic Zone • 70-80 of Max HR

• Reached by running

• Will improve your hearts ability to pump blood to your body.

• Will increase your lung capacity.

• Heart increases in size and strength so one can exercise longer before becoming fatigued.

Zone 4: Anaerobic Threshold

• 80-90% of Max HR

• Reached by sprinting

• Get faster and fitter

• Can only last for a limited amount of time (usually no longer than an hour)

Zone 5: Redline Zone • 90-100% of Max HR

• Used as interval training

• It is only possible to stay in this zone for a few seconds and can be unhealthy.

• Increased potential for injury.

• Even world class athletes can stay in this zone for only a few minutes at a time.

The Talk Test Zone 1 If you can sing the entire way through your workout

Zone 2 If you can talk comfortably while working out

Zone 3 Say a few words, catch your breath, and then say a few more words

Zone 4 Gasping for air, may be very hard to talk

Weight Room Exercises: Legs

• Leg Extension http://www.youtube.com/watch?v=vRQpiTwUeyM

• Leg Press http://www.youtube.com/watch?v=xCQ-FY_bj9E

• Leg Curls http://www.youtube.com/watch?v=F488k67BTNo

• Hip Adductor http://www.youtube.com/watch?v=wxSOEAw9_jI