Heart Rate Zones and Effective Exercise Strategies

Understanding your target heart rate zone is crucial for optimizing the benefits of your workout. This content delves into different heart rate training zones for ages 15-19, Tabata anaerobic workout sets, and circuit training exercises, providing insights on how to exercise effectively within your target heart rate zone. Explore light to vigorous intensity levels, Tabata sets for anaerobic training, and circuit training routines to enhance your fitness journey and achieve your fitness goals efficiently.

• Heart Rate Zones
• Exercise Intensity
• Tabata Workout
• Circuit Training
• Target Heart Rate

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Uploaded on Sep 24, 2024 | 0 Views

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1. Total Body: Target Heart Rate Zone LEQ: WHAT DOES IT FEEL LIKE TO EXERCISE IN MY TARGET HEART RATE ZONE?

2. HEART RATE TRAINING ZONES AGES 15-19 50-59% 60-69% 70-79% 80-89% 90-100% Light Intensity Moderate Intensity Builds Endurance, Maintain Effort for a Long Time Hard Intensity Vigorous Intensity Improves Anaerobic & Aerobic Fitness, HIIT, Interval, or Tempo Training 15 sec Max Intensity Warm-Up, Active Recovery, Cool Down Improves Aerobic Fitness, Continuous, Steady State Training 15 sec Competition & Max Effort for a Short Period 15 sec BPM 15 sec BPM BPM BPM 15 sec BPM 26-30 103-121 31-35 123-142 36-40 144-162 41-45 164-183 46-51 184-205 MHR = 220-age THZ: 60-85% of MHR 205 x .6 = 123 bpm 205 x .85 = 174 bpm Target Heart Rate Zone: Age 15-19 123-175 is target heart rate zone for optimal benefits!

3. TABATA = ANAEROBIC TABATA: 8 ROUNDS OF 20 SEC WORK, 10 SEC REST PERFORM THE EXERCISES FOR EACH TABATA SET THEN REST & FIND HEART RATE ANALYZE BPM, DETERMINE % OF MHR & THZ (15 SEC PULSE: 31-43 = 123-174 BPM) REFLECT ON ADJUSTEMENTS OR MODIFCATIONS NEEDED FOR CHALLENGE & SUCCESS TABATA SET 1 1. GOBLET SQUAT 2. BENT OVER ROW 3. DEADLIFT 4. PUSH UP 5. GOBLET SQUAT 6. BENT OVER ROW 7. DEADLIFT 8. PUSH UP PUSH LOWER QUADS & GLUTES PULL UPPER - LATS PULL LOWER HAMSTRINGS & GLUTES PUSH UPPER PECS, TRICEPS, DELTOIDS PUSH LOWER QUADS & GLUTES PULL UPPER - LATS PULL LOWER HAMSTRINGS & GLUTES PUSH UPPER PECS, TRICEPS, DELTOIDS

4. HEART RATE TRAINING ZONES AGES 15-19 50-59% 60-69% 70-79% 80-89% 90-100% Light Intensity Moderate Intensity Builds Endurance, Maintain Effort for a Long Time Hard Intensity Vigorous Intensity Improves Anaerobic & Aerobic Fitness, HIIT, Interval, or Tempo Training 15 sec Max Intensity Warm-Up, Active Recovery, Cool Down Improves Aerobic Fitness, Continuous, Steady State Training 15 sec Competition & Max Effort for a Short Period 15 sec BPM 15 sec BPM BPM BPM 15 sec BPM 26-30 103-121 31-35 123-142 36-40 144-162 41-45 164-183 46-51 184-205 MHR = 220-age THZ: 60-85% of MHR 205 x .6 = 123 bpm 205 x .85 = 174 bpm Target Heart Rate Zone: Age 15-19 123-175 is target heart rate zone for optimal benefits!

5. CIRCUIT TRAINING = AEROBIC CIRCUIT: 5 MOVES, 30 SEC EACH, COMPLETE CIRCUIT WITH NO REST PERFORM THE EXERCISES IN THE 2 MIN CIRCUIT THEN REST & FIND HEART RATE ANALYZE BPM, DETERMINE % OF MHR & THZ (15 SEC PULSE: 31-43 = 123-174 BPM) REFLECT ON ADJUSTEMENTS OR MODIFCATIONS NEEDED FOR CHALLENGE & SUCCESS REPEAT CIRCUIT 1X CIRCUIT 1 1. SUMO SQUAT UPRIGHT ROW 2. DISCUS THROW 3. DISCUSS THROW 4. ALTERNATE SNATCH 5. FIGURE 8 PUSH & PULL PULL & ROTATE PULL & ROTATE PUSH & PULL ISOMETRIC HOLD & ROTATE

6. HEART RATE TRAINING ZONES AGES 15-19 50-59% 60-69% 70-79% 80-89% 90-100% Light Intensity Moderate Intensity Builds Endurance, Maintain Effort for a Long Time Hard Intensity Vigorous Intensity Improves Anaerobic & Aerobic Fitness, HIIT, Interval, or Tempo Training 15 sec Max Intensity Warm-Up, Active Recovery, Cool Down Improves Aerobic Fitness, Continuous, Steady State Training 15 sec Competition & Max Effort for a Short Period 15 sec BPM 15 sec BPM BPM BPM 15 sec BPM 26-30 103-121 31-35 123-142 36-40 144-162 41-45 164-183 46-51 184-205 MHR = 220-age THZ: 60-85% of MHR 205 x .6 = 123 bpm 205 x .85 = 174 bpm Target Heart Rate Zone: Age 15-19 123-175 is target heart rate zone for optimal benefits!

7. EMOM = ANAEROBIC EMOM = EVERY MINUTE ON THE MINUTE PERFORM 8-10 REPS OF THE 2 EXERCISES AT THE START OF EACH MINUTE USE SPEED & POWER TO COMPLETE THE MOVES & REST FOR THE REMAINDER OF TIME PUSH FOR THE 6 MINUTE EMOM THEN REST & FIND HEART RATE ANALYZE BPM, DETERMINE % OF MHR & THZ (15 SEC PULSE: 31-43 = 123-174 BPM) REFLECT ON ADJUSTEMENTS OR MODIFCATIONS NEEDED FOR CHALLENGE & SUCCESS EMOM 1. CHEST PRESS & GLUTE BRIDGE ODD MINUTES (1, 3, 5) 2. SUMO PICK UP & HAMMER CURL EVEN MINUTES (2, 4, 6)

8. HEART RATE TRAINING ZONES AGES 15-19 50-59% 60-69% 70-79% 80-89% 90-100% Light Intensity Moderate Intensity Builds Endurance, Maintain Effort for a Long Time Hard Intensity Vigorous Intensity Improves Anaerobic & Aerobic Fitness, HIIT, Interval, or Tempo Training 15 sec Max Intensity Warm-Up, Active Recovery, Cool Down Improves Aerobic Fitness, Continuous, Steady State Training 15 sec Competition & Max Effort for a Short Period 15 sec BPM 15 sec BPM BPM BPM 15 sec BPM 26-30 103-121 31-35 123-142 36-40 144-162 41-45 164-183 46-51 184-205 MHR = 220-age THZ: 60-85% of MHR 205 x .6 = 123 bpm 205 x .85 = 174 bpm Target Heart Rate Zone: Age 15-19 123-175 is target heart rate zone for optimal benefits!

9. AMRAP = AEROBIC AMRAP = AS MANY ROUNDS AS POSSIBLE PERFORM 8-10 REPS OF THE EXERCISES IN THE 3 MIN AMRAP ON REPEAT WITH NO REST REST & FIND HEART RATE AT THE END OF THE AMRAP ANALYZE BPM, DETERMINE % OF MHR & THZ (15 SEC PULSE: 31-43 = 123-174 BPM) REFLECT ON ADJUSTEMENTS OR MODIFCATIONS NEEDED FOR CHALLENGE & SUCCESS 1. WOOD CHOP RIGHT 2. OBLIQUE DROP RIGHT 3. WOOD CHOP LEFT 4. OBLIQUE DROP LEFT 5. HALO

10. HEART RATE TRAINING ZONES AGES 15-19 50-59% 60-69% 70-79% 80-89% 90-100% Light Intensity Moderate Intensity Builds Endurance, Maintain Effort for a Long Time Hard Intensity Vigorous Intensity Improves Anaerobic & Aerobic Fitness, HIIT, Interval, or Tempo Training 15 sec Max Intensity Warm-Up, Active Recovery, Cool Down Improves Aerobic Fitness, Continuous, Steady State Training 15 sec Competition & Max Effort for a Short Period 15 sec BPM 15 sec BPM BPM BPM 15 sec BPM 26-30 103-121 31-35 123-142 36-40 144-162 41-45 164-183 46-51 184-205 MHR = 220-age THZ: 60-85% of MHR 205 x .6 = 123 bpm 205 x .85 = 174 bpm Target Heart Rate Zone: Age 15-19 123-175 is target heart rate zone for optimal benefits!