Improving Yourself Through Cardiovascular Conditioning

      

 

Class will determine exercise level by charting heart rate while participating in aerobics.

BENEFITS:

Increase metabolism, 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.

MAXIMUM HEART RATE:

220 - your age = maximal heart rate.             

The 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.

TRAINING HEART RATE:

Maximal heart rate x .70 =  }

                                                  target heart rate range

Maximal heart rate x .85 =  }

These 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