Total Body: Target Heart Rate Zone

Find out how it feels to exercise in your target heart rate zone. Learn about heart rate training zones, Tabata anaerobic workouts, and circuit training for aerobic fitness. Discover optimal heart rate zones for age 15-19 and explore various exercise intensities. Improve your cardiovascular fitness and endurance with targeted workouts.

• Target Heart Rate
• Exercise Intensity
• Cardiovascular Fitness
• Workout Zones
• Tabata

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Uploaded on Feb 16, 2025 | 0 Views

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Presentation Transcript

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. SPLIT LUNGE R 2. LAWN MOWER ROW R 3. SPLIT LUNGE L 4. LAWN MOWER ROW L 5. SPLIT LUNGE R 6. LAWN MOWER ROW R 7. SPLIT LUNGE L 8. LAWN MOWER ROW L PUSH LOWER QUADS & GLUTES PULL UPPER - LATS PUSH LOWER QUADS & GLUTES PULL UPPER - LATS PUSH LOWER QUADS & GLUTES PULL UPPER - LATS PUSH LOWER QUADS & GLUTES PULL UPPER - LATS

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. TRICEPS KICK BACK 2. SINGLE LEG DEADLIFT PICK UP 3. REAR FLY 4. SINGLE LEG DEADLIFT PICK UP 5. SERVE THE PLATTER PUSH UPPER - TRICEPS PULL LOWER HAMSTRINGS - BALANCE PUSH UPPER REAR DELTOIDS PULL LOWER HAMSTRINGS - BALANCE PUSH UPPER ANTERIOR DELTOID

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. SIDE LUNGE, CURTSEY LUNGE R ODD MINUTES (1, 3, 5) 2. SIDE LUNGE, CURTSEY LUNGE L 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. SINGLE LEG BICYCLE R 2. SINGLE LEG BICYCLE L 3. BICYCLE 4. MT CLIMBERS 5. PLANK SHOULDER TAP

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!