HR and Training
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Heart Rate (HR) = count beats for 20 seconds and multiply by 3 = beats per minute Resting HR = HR during resting conditions (no activity) Max HR (HRmax) = 220 - age Heart Rate Reserve (HRR)= HRmax – resting HR Target Heart Rate = 50 – 85% HRR + resting HR Rating of Perceived Exertion (RPE) = 6 – 20 scale - Ideal intensity range = 12 – 16 RPE - 6 = laying in bed awake - 20 = going all out about to throw up Talk test = being able to have a conversation while doing CARDIO exercise Principles of Training - FITT = Frequency, Intensity, Time, Type - Overload = to improve you must increase intensity (more weight, more reps, longer distance, faster speed, etc…) - Progression = this increase in intensity should be done slowly over time o About 10% increase per week - Specificity = training effect will be seen in the muscles worked o Running won’t increase your bench press - Recuperation = rest is essential to get the maximal benefit o 24-48 hours in between working same muscle groups o Does not apply to moderate cardio exercise o Overtraining = fatigue because of not enough rest between sessions Could lead to injury
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Transcript of HR and Training
Heart Rate (HR) = count beats for 20 seconds and multiply by 3 = beats per minute
Resting HR = HR during resting conditions (no activity)
Max HR (HRmax) = 220 - age
Heart Rate Reserve (HRR)= HRmax – resting HR
Target Heart Rate = 50 – 85% HRR + resting HR
Rating of Perceived Exertion (RPE) = 6 – 20 scale
- Ideal intensity range = 12 – 16 RPE- 6 = laying in bed awake - 20 = going all out about to throw up
Talk test = being able to have a conversation while doing CARDIO exercise
Principles of Training
- FITT = Frequency, Intensity, Time, Type- Overload = to improve you must increase intensity (more weight, more reps, longer distance,
faster speed, etc…)- Progression = this increase in intensity should be done slowly over time
o About 10% increase per week- Specificity = training effect will be seen in the muscles worked
o Running won’t increase your bench press - Recuperation = rest is essential to get the maximal benefit
o 24-48 hours in between working same muscle groups o Does not apply to moderate cardio exerciseo Overtraining = fatigue because of not enough rest between sessions
Could lead to injury
