Training load

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TRAINING LOAD

• Training load
• the amount of FIT Frequency, time, effort, you do
  in a session

What matters the most is the quality of the
workout, the intensity.
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HEART RATE MONITORS
Learn to program your heart rate monitor. Heart
rate memory is important because it measures your
time in zone.
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TRAINING HEART ZONE
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MAXIMUM HEART RATE
210 (half your age) (.05 x your weight ) 4
(males only)
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MOTIVATION
You can manage the best what you can measure and
monitor
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HEART RATE TERMS
Time functions the different type of timing
features that a watch provides, such as the
ability to display the time of the day or to act
as a stop watch. Heart rate functions
measurement of the heart rate such as current
heart rate. Heart rate monitor an electronic
devices that measures the electrical activity of
the heart and displays it.
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HEART RATE TERMS
Heart rate watch an electronic device that
combines the time of day and the output of the
heart rate measurements. Resting heart rate
the number of beats your heart contracts in 60
seconds best measured lying flat in bed when you
first wake up in the morning. Ambient heart rate
the number of beats per minute when you are
awake during the day and in a stationary position.
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HEART RATE TERMS
Recovery heart zone heart rate after a set post
exercise rest interval such as 2 minutes. Heart
zones different heart rate ranges which present
specific benefits with exercise. Limits the
minimum and maximum limits of a heart rate
zone. Exercise heart rate the numbers of beats
per minute as you as exercising.
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HEART RATE TERMS
Average heart rate the mean heart rate for the
entire exercise session. Peak heart rate the
highest heart rate number reached during an
exercise session. Anaerobic threshold heart rate
the heart rate at the crossover from aerobic to
anaerobic metabolism.
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INDIVIDUAL PROGRAMS
Heart zone training is a program that is based on
your individual fitness levels, your individual
interests and your individual history, goals and
needs. Its totally about the you!
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BENEFITS
One of the greatest benefits of heart zone
training is that you get fitter is less time.
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WELLNESS AND HEALTH
The first component of wellness is ones basic
health. Training in the health area is usually at
an easier activity level. The two zones are the
temperate and healthy zone.
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WHICH ZONE?

• Do you want to improve your
• health by lowering your blood pressure and
  cholesterol levels and lowering weight, or
  maintaining weight or gaining muscle mass
• fitness by improving your cardiovascular Athletic
  performance by raising your anaerobic threshold
  as close as possible capacity to your maximum
  heart rate.
• Athletic performance by raising your anaerobic
  threshold as close as possible to your max HR.

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HEART RATE ASSESSMENT

• Maximum heart rate
• is genetically determined
• is a fixed number, unless you become unfit
• cant be increased by training
• declines in age only in sedentary individuals
• is affected by drugs
• cant be accurately predicted by formulae
• testing requires the person to be fully tested

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HR TESTS
Men over 40 and women over 50 should have a
medical examination before they undergo an
exercise test. Sub-max HR tests Low shape if
you do not exercise at all or have not for the
last 8 weeks.Average shape you walk 1.5 km
three times a week or three aerobic activities a
week that total 20 minutes. Excellent shape
exercise at least one hour a weeks or walk/run
7.5 km a week.
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1600 WALKING TEST

• Walk the first 3 laps as fast as you can
• Use your heart rate monitor to measure your
  average heart rate for the last lap.
• Add one of these numbers to your heart rate for
  the last lap
• Low shape 40
• Average shape 50
• Excellent shape 60

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STEP TEST

• Use an ordinary step on a staircase
• After a warm up step up and down for 3 minutes as
  follows
• Right foot up, left foot up, right foot down,
  left foot down.
• After 2 minutes, Use your heart rate monitor to
  measure your average heart rate for the last
  minutes.
• Add one of these numbers to your heart rate for
  the last minute.

1. Low shape 55 2. Average shape 65 3. Excellent
shape 75
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TRAINING FUELS
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FAT METABOLISM
When muscles demand energy to move, it takes time
for your stored fat to break into smaller pieces
so it can pass through the fat cell wall and into
the blood stream to be transported to your muscle
cells.
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ZONE 2
The floor of the temperate zone is 60 Max HR and
the ceiling is 70 Max HR. For someone whose Max
HR is 200 zone 2 is 120 140 bpm. This is a
moderate level of activity. You will perspire but
also will be able to carry out a conversation.
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ZONE 2

• Exercise in zone 2 allows your body to accomplish
  4 things
• Fat metabolism getting the fat out of your
  cells. Fat is stored in fat cells as
  triglycerides, large molecules that can pass
  through the cell wall into the blood stream.
  When stimulated by enzymes they divide into fatty
  acids that are freely released into the blood
  stream.

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ZONE 2

• In zone 2, the circulating blood still travels
  through the fatty tissues and this circulations
  helps free the fatty acids from the fat cells
  into the blood stream. This will not happen at
  higher intensities of exercise.

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ZONE 2

• Once in the blood stream in sufficient
  concentrations, the free fatty acids are drawn
  into the muscle fibres. Here they are utilized by
  the mitichondria of the muscle cells to produce
  energy.

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ZONE 2

• When you engage in regular training, you increase
  the number of capillaries in the muscle fibres,
  so more blood flows to your muscles. This helps
  deliver more free fatty acids to be burned in the
  muscle cells.

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ZONE 3
The Aerobic zone gives you the most bang for your
bucks
If you want everything from exercise, this is
your zone. The Z 3 Aerobic zone gets you fitter,
gets you faster and gets you thinner. If you are
new to training, your resting heart rate may drop
as much as 1-2 beats per minute for every 1-2
weeks that you train in the Aerobic zone, until
you reach a new a lower resting heart rate number.
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The Aerobic zone gives you the most bang for your
bucks
ZONE 3
The Aerobic zone is the place where enhancements
to the functional capacity of the lung, vascular
and skeletal systems really occur.
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ZONE 3
CARDIO IMPROVEMENTS
Taking the roots of the first word, "cardio" for
heart and "vascular," referring to your blood
vessels, this is the zone that works the heart
and its blood-transport system. How many
actually know what "aerobic" means? Well,
literally, "aerobic" means "with air." In fitness
terms it means that you are exercising at an
intensity level such that the lungs can infuse
sufficient oxygen into the blood, while the heart
can pump sufficient quantities of the
oxygen-laden blood to all of the muscles -
including the heart muscle.
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ZONE 3
CARDIO IMPROVEMENTS

• Some of the cardiovascular improvements that your
  body undergoes as a result of Aerobic zone
  exercise are
• An increase in the number and size of blood
  vessels, resulting in
• increased blood delivery to your muscles,
• increased oxygen delivery to the muscles for
  fuel,
• increased oxygen delivery to the fat cells to
  free them into the blood,

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ZONE 3
CARDIO IMPROVEMENTS

• increased blood to carry the fat from fat cells
  to the muscles,
• increased number of mitochondria within muscle
  cells that convert fuels for muscle combustion,
• increased size of each individual mitochondria,
• increased number of capillaries in the working
  muscles,
• increased size of existing capillaries,
• increased size of coronary arteries,
• reduction in blood pressure.

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ZONE 3
The Aerobic zone gives you the most bang for your
bucks
As you travel through the heart rate zones, there
is a continual shift in the percentages of
different fuels burned. You utilize a higher
percentage of carbohydrates than fats as a source
of muscle fuel. Carbohydrates are stored in the
muscles, blood and liver in the form of glycogen.
The maximum amount of carbohydrate in your body
can provide between 1500 and 1900 calories. Your
body always burns a combination of fat and
carbohydrate and during long bouts of exercise it
is important to consume extra carbohydrates.
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ZONE 4
The threshold zone
Most people find their anaerobic threshold level
in zone 4. This is where you change from aerobic
respiration requiring oxygen to anaerobic
respiration that does not require oxygen. In zone
4 oxygen debt begins to rapidly accumulate and
lactic acid is produced. It can be a very
uncomfortable level of exercise. If you are unfit
the change over point can be as low as 60 max HR
and in the extremely fit individual, 90 of max
HR.
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ZONE 4
The threshold zone
Your AT HR changes with your conditioning. AT HR
is a moveable training number. Elite athletes try
to get their AT HR as close as possible to their
max HR.
Your goal is to improve your maximum sustainable
heart rate.
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ZONE 4
The threshold zone
AT HR is specific to the activity you are
performing. while running, your AT HR may be 180
but when swimming it might be 170.
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ZONE 4
The threshold zone
Sustainable Pace Heart Rate AT HR Test Perform a
5 km race pace exercise run, bike, ski. Take
your heart rate at the end of the race and
subtract 5 form the number. This is an
approximate Anaerobic Threshold HR number.
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ZONE 5
Redline zone
When you exercise zone 5 your heart rate is
between 90 and 100 of your max heart rate. You
cant remain in this zone for long periods of
time. In this zone, your bodys oxygen and
glucose needs exceed your ability to deliver
them. The heart muscle is a work now, pay now
muscle and will not go into oxygen debt.
Skeletal muscles can operate under the
principle, work now and pay later. Muscles can go
into oxygen and glycogen debt.
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ZONE 5
Redline zone and overtraining.
If you want to get fast you have to train fast.
The redline zone can result in long-term damage
and the need for long-term recovery.

• Interference with coordination capacity
• Increased red blood cell destruction rate
• Increased risk of injuries
• Diminished ATP energy renewal
• Damage to aerobic capacity