Understanding Target Heart Rate Zones for Optimal Exercise Benefits
Exploring the concept of target heart rate zones for effective exercise routines, this resource delves into different training zones based on age and intensity levels. It explains how to exercise within your target heart rate zone to achieve specific fitness goals like building endurance, improving anaerobic and aerobic fitness, and enhancing overall performance. The content also includes workout examples such as Tabata and circuit training to help you optimize your training sessions and monitor heart rate for maximum results.
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Presentation Transcript
Total Body: Target Heart Rate Zone LEQ: WHAT DOES IT FEEL LIKE TO EXERCISE IN MY TARGET HEART RATE ZONE?
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!
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 1. SQUAT JACK PUSH LOWER - QUADS/GLUTES/ABDUCTORS 2. PLANK JACK PUSH ALL DELTOIDS, CORE, ABDUCTORS 3. LATERAL SQUAT WALK PUSH LOWER QUADS/GLUTES/ABDUCTORS 4. BEAR PLANK ABDUCT PUSH ALL DELTOIDS, CORE, ABDUCTORS 5. SQUAT JACK PUSH LOWER - QUADS/GLUTES/ABDUCTORS 6. PLANK JACK PUSH ALL DELTOIDS, CORE, ABDUCTORS 7. LATERAL SQUAT WALK PUSH LOWER QUADS/GLUTES/ABDUCTORS 8. BEAR PLANK ABDUCT PUSH ALL DELTOIDS, CORE, ABDUCTORS
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!
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. DONKEY KICK R 2. CEILING PUSH R 3. FIRE HYDRANT R 4. SIDE PLANK ABDUCT R 5. CLAMSHELL R CIRCUIT 2 1. DONKEY KICK L 2. CEILING PUSH L 3. FIRE HYDRANT L 4. SIDE PLANK ABDUCT L 5. CLAMSHELL L
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!
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. PUSH UP, PULSE SQUAT JUMP ODD MINUTES (1, 3, 5) 2. SKATERS, BRIDE MARCH EVEN MINUTES (2, 4, 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!
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. BOW & ARROW R 2. BOW & ARROW L 3. SEATED AB ROW 4. SIDE PLANK PULSE 5. SIDE PLANK PULSE
