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George is ..... 65 years old, and wants to keep his heart in shape. - PowerPoint PPT Presentation


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George is ..... 65 years old, and wants to keep his heart in shape. He has been running regularly, and runs sprints on the track near his house. His normal routine involves: running fast for a lap or two, and then walking when he gets too tired to run.

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  • George is .....

  • 65 years old, and wants to keep his heart in shape.

  • He has been running regularly, and runs sprints on the track near his house. His normal routine involves:

    • running fast for a lap or two,

    • and then walking when he gets too tired to run.

    • During his sprints, his heart rate gets up to 148 bpm,

    • and each time this lasts for about 3-4 minutes.

    • Then he walks for 5-7 minutes to get his breath back.

  • During his walking, his heart rate is about 100 bpm.

  • His whole workout would usually take about an hour, and he would usually run about five sprints.

  • Is George doing the right thing for his heart muscle?

  • His resting rate is 72 bpm.


Thr thz and karvonen

THR, THZ, and Karvonen

target heart rate, target heart zone, and the Karvonen method for calculation of THR


60%

70%

80%

90%

MAXIMUM heart rate (MAX)

develop HEART MUSCLE

no added benefit for heart

lactic acid threshold training

develop leg muscles

burn calories

tire out faster

develop HEART MUSCLE

develop leg muscles

burn calories

no added benefit for heart

tire out faster

develop leg muscles

develop HEART MUSCLE

allows longer training for heart muscle

burn calories

THZ

develop leg muscles

burn calories

capillary density development

(increase capillary infusion)

RR


60%

70%

80%

90%

100%

MAX heart rate given by (220-age)

MAX

MAXIMUM heart rate

percentages shown are the INTENSITY of the workout

(intensity from the Karvonen equation)

the THZ is the Target Heart Zone, between 70% and 80% intensity

THZ

THR

75%

the THR (Target Heart Rate) is right in the middle of the THZ, at 75% intensity

lower RR usually means better cardiorespiratory fitness

RR is Resting Rate

RR


The Karvonen Formula

for Target Heart Rate (THR)

THR = [(220-age) – RR] x 0.75 + RR

your MAX

INTENSITY

resting

rate

this is a measure of the intensity of the workout – not quite the same as % of your max HR)

your RESERVE (RES)

it’s the SAME THING to say:

THR = (Max - RR) x INT + RR

there are other ways to figure out, or TEST, your personal MAX....


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