The HeartYour EngineMost Important Muscle

Blood Flow & Gas Transport

Pump System- Provides body with nutrients (Blood Flow) and oxygen (Gas Transport)

The heart is two muscular pumps in one.

Left Heart (Systemic Circuit) pumps blood to the body tissues. (Nutrients)

Right Heart (Pulmonary Circuit) pumps blood to the lungs. (Gas Transport)

Cardiac Output

Cardiac output is defined as the amount of blood pumped per minute by the heart, specifically by the left ventricle

In general, we can say the higher the maximal cardiac output, the higher the maximal aerobic power (VO2 Max)

Cardiac Output IncreaseTwo Factors Stroke Volume- The amount of blood

pumped by the heart per stroke or beat. (Strength)

Heart Rate- the number of times the heart beats per minute.

Q= Liters per minute SV= Liters per beat HR= Beats per minute Q= SV x HR

Q= SV x HR

SV= 160 ml per beat (0.16 liters) HR= 185 Beats Per Minute BPM Q= 0.16 x 185 0.16 x 185 = 29.6 liters per minute On your own do the next two SV= 180 ml (0.18) HR= 170 BPM SV= 190 ml (0.19) HR= 190 BPM

Solutions

0.18 x 170= 30.6 0.19 x 190= 36.1 Try two more. SV= .14 HR= 155 SV= .13 HR= 168

Terminology

Heart Rate- The number of heartbeats expressed per unit of time, typically referred to as Beats Per Minute (BPM)

Max Heart Rate- Maximum rate at which the heart can safely operate. (MHR)

Target Heart Rate- Rate at which the heart needs to work expressed in BPM to attain a particular training goal. (THR or THZ)

Heart RateHR Resting Heart Rate- RHR is an

important factor in determining the fitness level of your heart. The lower your RHR the better your heart is functioning.

Stroke Volume is increased and your BPM is reduced resulting in more efficiency.

Maximum Heart RateMHR MHR= 205.8 –(0.685 x age)AR Example .685 x 20=13.7 Age Reduction

AR 13.7-205.8=192.1 MHR 192.1 denotes the Maximum BPM an

individual can have during training. 100% Max Effort would be 192.1 BPM 220-Age=MHR Most commonly used

format THZ= MHR x (% Intensity)

Target Heart RateTHR/THZ The rate at which an individual will

train to attain a particular training goal.

Expressed as Target Heart Rate THR or Target Heart Zone THZ usually a percentage of your MHR

Example- Aerobic = 70-80% of MHR 192 x .7=134 BPM 192 x .8=154 THR/THZ= 134-154 BPM

Karvonen MethodKarvonen method

The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR), using a range of 50%–85%:

THR = ((MHR − HRrest) × %Intensity) + HRrest Example for someone with a MHR of 180 and a HRrest of 70:50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm

Zoladz MethodZoldaz Method An alternative to the Karvonen method is the Zoladz

method, which derives exercise zones by subtracting values from MHRmax.

THR = MHRmax – Adjuster ± 5 bpm Zone 1 Adjuster = 50 bpm Zone 2 Adjuster = 40 bpm Zone 3 Adjuster = 30 bpm Zone 4 Adjuster = 20 bpm Zone 5 Adjuster = 10 bpm Example for someone with a MHRmax of 180:

Zone 1 (easy exercise) : 180 − 50 ± 5 → 125 – 135 bpmZone 4 (tough exercise): 180 − 20 ± 5 → 155 – 165 bpm

Target Heart ZonesTHZ= % of MHR 50-60%= Maintenance/Warm-Up 60-70%= Fitness/Fat Burn/Weight

Control 70-80%= Aerobic/Cardio

Training/Endurance 80-90%= Anaerobic/Intense/Short

Bouts 90-100%= VO2 Max/Maximum Effort

Maintenance Warm-Up10-20 Minutes Pre-Workout 50-60% 192 x .5=96 192x.6=115 Warming up prepares the body to perform at

its optimum level. Bursa Sacs-Provide joints with needed

lubricants Muscle Fibers- Respond more quickly Heart Rate- Working and warmed up blood is

going Brain Tissue- Focused and ready to compete Jogging, Ballistics, Stationary Bike, Bike,

Games

Fitness/Fat Burn/Weight Control20-60 Minutes 5-7 Days

20-30 Minutes @ 60-70% THZ for Fitness 30-60 Minutes @ 60-70% THZ for Fat

Burn Nutrition- Major component when trying

to establish any type of body composition improvement program.

Jogging, Swimming, Biking, Treadmill, Stationary Bike, Low Impact Aerobics, Speed Walking, Etc.

Aerobic/Cardio Training/Endurance20-120 Minutes 3-7 Days

Aerobic/Cardio-3-6 Days 20-30 Minutes @70-80%

Endurance- Measured in distance usually. Distance and time varies dependent upon event. Training parameters are different for a 2 miler and a marathon 26 miler.

Jogging, Biking, High Impact Aerobics, Intense Stationary Bike, Etc.

Anaerobic20-60 Minutes 3-6 Days Anaerobic work is measured more in

total work to be done. The time component will consist of both work and rest combined.

80-90% THZ 1 to 3 Work/Rest Ratio Sprint Training, Interval Training,

Fartlek Training, Combatives, Etc.

VO2 Maximum Effort20-60 Minutes 3-6 days Much the same as anaerobic. It is

measured in total work to be done. The time component will have both work and rest combined.

90-100% THZ 1 to 3 Work/Rest Ratio Sprint Training, Interval Training,

Fartlek Training, Combatives, Etc.

Can You Answer These?Use your age to answer both. 220-age=MHR @ 65-75%=THZ

Karvonen Method 220-age=MHR The Karvonen method factors in Resting Heart Rate

(HRrest) to calculate Target Heart Rate (THR), using a range of 50%–85%:THR = ((MHR− HRrest) × %Intensity) + HRrest Example for someone with a MHR of 165 and a HRrest of 60 @ 70% Intensity.

How about the Zoldaz MethodDo yours with a zone 3 adjuster

Zoldaz Method 220-age=MHR An alternative to the Karvonen method is

the Zoladz method, which derives exercise zones by subtracting values from HRmax.

THR = MHR – Adjuster ± 5 bpm Zone 1 Adjuster = 50 bpm (Easy) Zone 2 Adjuster = 40 bpm Zone 3 Adjuster = 30 bpm Zone 4 Adjuster = 20 bpm Zone 5 Adjuster = 10 bpm (Difficult)

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