Cardiovascular Activity
Aerobic Activity – Aerobic means with air --performing an activity that increases the heart rate for more than 20 min. (running)
ï Anaerobic exercise – type of exercise where little to no oxygen is being used in the metabolism of muscles
Target Heart Rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 60 to 80 percent of your maximum heart rate. This range is called your target heart rate.
How do I find my target heart rate range?
1. Your maximum heart rate is about 220 minus your age.
Example…you are 16 years old 220 – 16 = 204 = your max. Heart rate
2. Take your maximum heart rate multiple by 60% (.6) for the lower end
3. Take your maximum heart rate multiply by 80% (.80) – for the upper end
If your are 16 204 x .6 = 122 for the lower end
204 x .8 = 163 for the upper end
Places to take your pulse – on your body
· Radial Artery: Wrist
· Carotid Artery: Neck
· To find your pulse, use your middle and pointer finger on the thumb side of your wrist about 1-2 in below the wrist, or at your neck.
OUR CLASS TARGET HEART RATE ZONE IS 125 -165 bpm
3 Parts to a Program:
1. Warm-up: warming up your muscles allows them to stretch and prepare for future activity so that there would be not muscle pulls or strains.
A light jog warms up the muscles followed by stretching prepares the muscle.
2. Your Activity / Workout
3.Cool Down: a cool down allows the muscles to slow relax and it also helps remove built up lactic acid, which can cause soreness and tightness in the muscle and joints.
Continue the activity at a much slower pace or stretching is a good way of doing a cool down.
The FITT Formula:
F = frequency (days per week) how often you should work out – usually 3-4 times per week
I = intensity (how hard, e.g., easy, moderate, vigorous) or percent of heart rate
T = time (amount for each session or day)
T= type (what type of exercise or workout are you doing)
.
Walking form: Very important to have a proper walking form to prevent injuries as well as other future ailments. Your form should include:
Both feet facing forward – use a line for one foot to keep it straight
Comfortable heel to toe movement
Shoulder back – eyes looking 12-15 ft ahead
Hold stomach in
Comfortable gate ( space between your feet) – you should NOT walk foot in front of foot
*** SPEED WALKING is a good exercise for fat burning
CARDIOVASCULAR FITNESS PYRAMID
-Can be utilized as a tool to identify how intense, how long, and how often a workout should take place
-The higher the intensity of a workout, the less amount of time is needed performing that workout
-Depending on what level a person works out in will determine what their muscles are primarily using for fuel (ex. Aerobic zone = oxygen)
CARDIOVASCULAR FITNESS EQUIPMENT USED IN THE FITNESS CENTER
Treadmill (can adjust speed and incline)
-machine with a continuous belt allowing one to walk or run in place
-always increase the incline to 0.5 or 1.0 degree to alleviate pressure on the knees
-Straddle the belt before starting (it’s harder on the machine to start to move if you are standing on it)
-Keep feet going straight, DON’T run backwards, & adjust speed to your needs.
Stationary Bike (can adjust resistance – how hard you need to pedal)
-simulates a regular bicycle, but remains in place
-adjust the seat height to one’s own hip to ensure proper range of motion during pedaling
- you want an almost full leg extension – slight bend in the knee
-must pedal first in order to turn machine on
-You’ll go the farthest distance on this machine but burn the least calories.
Elliptical (depending on which machine is used, can adjust resistance and/or incline)
-simulates a combination of stair climbing, walking, and running without putting excessive pressure on the lower joints
-Keep toes to the top, feet straight, & adjust resistance &/or incline to your needs.
-Keep both feet on at all times.
-You can pedal forwards or backwards (increase working your gluts & calves
-must pedal first in order to turn machine on
ArcTrainer (can adjust resistance and incline)
-similar to an elliptical; allows for a different range of motion
-Keep both feet on at all times.
***Burns the most calories of the four machines.