Heart Zone Training

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Heart Zone Training

• Lesson 2

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Importance of Fitness Training

• Functional Capacity
• Improved cardiac ability to accomplish common
  tasks (gardening, climbing stairs etc)
• Sustainable Endurance
• Improved ability to resist fatigue
• Enhance long term work capacity
• Healthy Lifestyle Enhancements
• Decline health risks
• Increase life expectancy
• Body image and weight
• Improved sense of satisfaction appreciation of
  body size, shape weight
• Wellness
• Enhanced fitness levels
• Disease prevention and health recovery

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Heart Zone Facts

• Size-
• 10 increment of max heart rate
• Structure-
• Upper lower zone (70-75 75-80)
• Dividing lines-
• Upper lower limits coincide w/ floor ceiling
  of bordering zones
• Names correspond w/ benefits-
• Each zone has specific benefit that comes from
  the physiological activities associated w/ that
  heart zone
• Numbers-
• Range from 1-5 with 1 being low intensity and 5
  being the highest

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Heart Zones

• Zone Zone Name Max HR Benefit of Zone
• Zone 1 Healthy Heart Zone 50-60 Getting Healthy
• Zone 2 Temperate Zone 60-70 Staying Healthy
• Zone 3 Aerobic Zone 70-80 Getting Fit
• Zone 4 Threshold Zone 80-90 Getting Fittest
• Zone 5 Red Line Zone 90-100 Performance

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Zone 1- Heart Healthy Zone

• This is the safest, most comfortable zone,
  reached by walking briskly.
• Strengthens your heart and improve muscle mass
  while reducing body fat, cholesterol, blood
  pressure, and risks for degenerative disease.
• Get healthier in this zone, but not more fit --
  that is, it won't increase endurance or strength
  but it will increase health.
• Fuels burned Energy Expended
• 10 carbs gt5 cals/min
• 60-85- fat
• 5 protein

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Zone 2-The Temperate Zone

• Easily reached by jogging slowly
• Trains body to increase the rate of fat release
  from the cells to the muscles for fuel.
• Fat burning zone" because up to 85 of the
  total calories burned in this zone are fat
  calories
• Fit and unfit people burn fat differently. The
  more fit you are, the more effectively you use
  fat to maintain a healthy weight.
• On the other hand, perhaps you've been exercising
  vigorously, but not losing the weight you
  expected to. Could be you've been working too
  hard and need to drop back to this zone and
  exercise longer. To burn more total calories
  you'll need to exercise for more time in this
  zone.
• Fuels burned Energy Expended
• 10 carbs 5-7 cals/min
• 85 fat
• 5 protein

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Zone 3- Aerobic Zone

• Gets you fitter, faster and leaner
• Benefits
• Improve your functional capacity.
• The number and size of blood vessels actually
  increase.
• Increase lung capacity and respiratory rate.
• Heart increases in size and strength --exercise
  longer before becoming fatigued.
• Fuels burned Energy Expended
• 60 carbs 7-9 cals/min
• 35 fat
• 5 protein

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Zone 4-Threshold ZoneShortness of Breath Zone

• This zone is reached by going hard -- running
  faster.
• get faster and fitter, heart rate increases as
  move from aerobic to anaerobic training.
• heart cannot pump enough blood and oxygen to
  supply the exercising muscles fully so they
  respond by continuing to contract anaerobically
  (w/o oxygen).
• This is where you "feel the burn."
• Only stay in this zone for a limited amount of
  time, usually not more than an hour.
• Because the muscle cannot sustain working
  anaerobically w/out fatiguing.
• The working muscles protect themselves from
  overwork by not being able to maintain the
  intensity level.
• Fuels burned Energy Expended
• 80 carbs 6 cals/min
• 35 fat
• 5 protein

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Zone 5 Red Line Zone

• This is the equivalent of running all out and is
  used mostly as an "interval" training regiment --
  exertion done only in short to intermediate
  length bursts.
• High demands for fuels in this zone
• Heart muscle work now, pay now
• Will not go into oxygen debt
• Skeletal muscles work now, pay later
• Ability to keep contracting resulting in oxygen
  debt
• Fuels burned Energy Expended
• 90 carbs gt15 cals/min
• 5 fat
• 5 protein

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Finding Max Heart Rate(Mathematical Way)

• Age in years
• Divide your age in half
• Your weight in pounds
• Multiply weight by .05
• Maximum heart rate
• 210-(1/2)age-(.05 weight) 4 (boys) 0 (girls)
• 210- - Max Heart Rate

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Figure Max heart rate

• Sam is a 40 year old man who weighs 250 pounds.
  What is his max heart rate
• 210
• -20 (1/2 of 40)
• 190
• -12.5 (.05250)
• 177.5
• 4 (male)
• 181.5 max heart rate

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• 1. Using Sams information from question number 1
  fill in Sam heart rates zones
• Zone 5 to bpm
• Zone 4 to bpm
• Zone 3 to bpm
• Zone 2 to bpm
• Zone 1 to bpm

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• Looking at the zones, write down where you expect
  your heart zones to be at each station?

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REFLECTION

• 1. Where you zones where you expected them to be?
  Why or why not?
• 2. Why were some zones below Zone 1?
• 3. What station did you have the highest zone?
• 4. How can knowing what zone you are in help you
  stay fit?