3ESO 7 HEART RATE ZONES

HEART RATE ZONES

YOUR HEART RATE

The best way to monitor how hard you are training

@xemaferrando10

YOUR HEART RATE

TRAINING TERMS

An effective work out plan will include different kinds of work outs with varying the frequency, the duration and the intensity.

• Frequency is easy to understand: it’s how many times you exercise per period of time, for example per week.
• Duration is simple too: it’s how long you exercise at a time, usually counted in minutes.
• Intensity is a bit more complicated – and that’s where the heart rate zones come in. Your heart rate is one of the best indicators of how hard your body is working during a workout.

WHAT ARE HEART RATE ZONES?

We all have a personal resting heart rate, “a minimum heart rate” , and a maximum heart rate. And between these values are different heart rate zones that correspond to training intensity and training benefit. There are different ways to specify your heart rate zones. One simple way is to define them as percentages of your maximum heart rate, and that’s what we’ll focus on in this introduction.

FIVE HEART RATE ZONES

There are five different heart rate zones, 1–5, and your training plan can (and should) include workouts in all five zones. Below is a breakdown of what each heart rate zone means and what the benefits of training in that heart rate zone are. HEART RATE ZONE 1: 50–60% OF HRMAXThis is the very low intensity zone. Training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones. To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as walking or cycling. HEART RATE ZONE 2: 60–70% OF HRMAXExercising in heart rate zone 2 feels light and you should be able to go on for a long time at this intensity. This is the zone that improves your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density. Training in heart rate zone 2 is an essential part of every exercise program. Keep at it and you’ll reap the benefits later. HEART RATE ZONE 3: 70–80% OF HRMAXWorking out in heart rate zone 3 is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. This is the zone in which that pesky lactic acid starts building up in your bloodstream. Training in this HR zone will make moderate efforts easier and improve your efficiency. HEART RATE ZONE 4: 80–90% OF HRMAXHeart rate zone 4 is where the going gets tough. You’ll be breathing hard and working aerobically. If you train at this intensity, you’ll improve your speed endurance. Your body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer. HEART RATE ZONE 5: 90–100% OF HRMAXHeart rate zone 5 is your maximal effort. Your heart and your blood and respiratory system will be working at their maximal capacity. Lactic acid will build up in your blood and after a few minutes you won’t be able to continue at this intensity. If you’re just starting out or have only been training for some time, you probably won’t have to train at this intensity. If you’re a professional athlete, look into incorporating interval training into your training plan for peak performance.

@xemaferrando10

YOUR HEART RATE

MAXIMUM AND TARGET HEART RATE

Know Your Numbers: Maximum and Target Heart Rate This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age. (220-Age) In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum. The figures are averages, so use them as a general guide. Age Target HR Zone 50-85% Average Maximum Heart Rate, 100% 20 years100-170 beats per minute (bpm)200 bpm30 years95-162 bpm190 bpm35 years93-157 bpm185 bpm40 years90-153 bpm180 bpm45 years88-149 bpm175 bpm50 years85-145 bpm170 bpm55 years83-140 bpm165 bpm60 years80-136 bpm160 bpm65 years78-132 bpm155 bpm70 years75-128 bpm150 bpm

HIT THE TARGET:FIND YOUR HEART RATE

Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually:

• Take your pulse on the inside of your wrist, on the thumb side.
• Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
• Count your pulse for 30 seconds and multiply by 2 to find your beats per minute

@xemaferrando10

QUESTION 1 from 5

How many beats per minut will you have if you are 20 and you are doing an activity at 75% of your capacity?

200 b/m

180 b/m

150 b/m

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Next

Right!

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QUESTION 2 from 5

If you are 40 years old and you are doing an activity at 70 % of your capacity, how many b/m will you have?

126 b/m

175 b/m

150 b/m

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Next

Right!

@xemaferrando10

QUESTION 3 from 5

If you are 60 and you have 80 b/m whilst doing an activity. Can you tell me the intensity you are doing the exercise?

50%

40%

60%

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Next

Right!

@xemaferrando10

QUESTION 4 from 5

If I am 40 and I want to do an activity to burn fats I will do it with an intensity of:

100%

80%

60%

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Next

RIGHT!

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QUESTION 5 from 5

If I want to know my heart rate I will look for heart bate in...?

One vein

One artery

One capillary

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Your results::

Right!

@xemaferrando10

RESULTS

0 Correct answers

1-2 Correct answers

3-4 Correct answers

5 Correct answer

Your results haven't been good. I recommend that you read the topic again.

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Well done. You understand most of what you have studied. If you try a little more you will understand everything.

Congratulations. Your results have been amazing. You know the subject very well. You must be proud of yourself.

@xemaferrando10

Copy the answers of your question from 1 to 5 and write it in the TEAMS question paper.