George is .....

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(No Transcript)
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• George is .....
• 65 years old, and wants to keep his heart in
  shape.
• He has been running regularly, and runs sprints
  on the track near his house. His normal routine
  involves
• running fast for a lap or two,
• and then walking when he gets too tired to run.
• During his sprints, his heart rate gets up to 148
  bpm,
• and each time this lasts for about 3-4 minutes.
• Then he walks for 5-7 minutes to get his breath
  back.
• During his walking, his heart rate is about 100
  bpm.
• His whole workout would usually take about an
  hour, and he would usually run about five
  sprints.
• Is George doing the right thing for his heart
  muscle?
• His resting rate is 72 bpm.

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THR, THZ, and Karvonen

• target heart rate, target heart zone, and the
  Karvonen method for calculation of THR

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develop HEART MUSCLE
no added benefit for heart
lactic acid threshold training
develop leg muscles
burn calories
tire out faster
develop HEART MUSCLE
develop leg muscles
burn calories
no added benefit for heart
tire out faster
develop leg muscles
develop HEART MUSCLE
allows longer training for heart muscle
burn calories
THZ
develop leg muscles
burn calories
capillary density development (increase capillary
infusion)
RR
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MAX heart rate given by (220-age)
MAX MAXIMUM heart rate
percentages shown are the INTENSITY of the
workout (intensity from the Karvonen equation)
the THZ is the Target Heart Zone, between 70 and
80 intensity
THZ
THR
75
the THR (Target Heart Rate) is right in the
middle of the THZ, at 75 intensity
lower RR usually means better cardiorespiratory
fitness
RR is Resting Rate
RR
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The Karvonen Formula for Target Heart Rate (THR)
THR (220-age) RR x 0.75 RR
your MAX
INTENSITY
resting rate
this is a measure of the intensity of the workout
not quite the same as of your max HR)
your RESERVE (RES)
its the SAME THING to say
THR (Max - RR) x INT RR
there are other ways to figure out, or TEST, your
personal MAX....