Class will determine exercise level by charting heart rate while participating in aerobics.
decreases body fat, decrease coronary risks, reduces blood pressure,
reduction in glucose-stimulated insulin secretion, increases HDL (good
cholesterol), decreases total cholesterol, decreases symptoms of
anxiety, tension, and depression
GUIDELINES FOR DETERMINING YOUR EXERCISE LEVEL:
Exercise in your “training heart rate zone” (70-85% of maximum heart rate).
Frequency of workouts should be 3-5 times per week.
Duration of workouts should be between 20-60 minutes.
Remember that workouts are relative to your ability.
Not all people can successfully complete 20 minutes of sustained pace exercise. Start gradually and increase duration slowly.
220 - your age = maximal heart rate.
number 220 is a constant or index number representing the heart’s
anatomical and physiological limits. Age is subtracted because after age
25 the maximal heart rate starts to decline progressively at an
estimated 1 beat per year.
Maximal heart rate x .70 = }
Maximal heart rate x .85 = }
two numbers represent the target heart range. When participants perform
aerobic activities, they should strive to maintain their hearts rates
within this range. It represents a pace that is sufficient for achieving
cardio respiratory training benefits that can be reasonably maintained.
The lower end of the range is a safe goal for beginners, but more
advanced participants should workout at the upper end of the ranges.
AGE MAXIMUM PULSE RATE TARGET PULSE RATE
14 206 144-175
15 205 143-174
16 204 142-173
17 203 141-172
18 202 140-171