Fitness Training Why Fitness Training Functional capacity improved

Fitness Training

Why Fitness Training? • Functional capacity: improved cardiac ability to accomplish common tasks • Sustainable endurance: improved ability to resist fatigue and enhance long-term work capacity • Healthy lifestyle enhancements: decline in health risks and increased life expectancy • Body image and weight: improved sense of satisfaction and appreciation of body size, shape and weight

Why Continued • Wellness: enhanced fitness levels, leading to optimal health • Disease prevention and recovery: lower risk of degenerative conditions and enhanced capacity for rehabilitation, resulting in more enjoyment of life

Training Zones

Heart Zones Facts • Fact 1: zones have size, each zone is a 10% increment of max heart rate • Fact 2: zones have structure, two parts: upper and lower zone • Fact 3: zones have dividing lines, they separate the different zones • Fact 4: zone names correspond with their benefits • Fact 5: zones have numbers, each represent intensity levels

Zone 1: The Healthy Heart Zone • Lowest intensity range- 50 -60% of max heart rate • Benefits: blood pressure lowers, cholesterol levels improve, body fat decreases or stabilizes, muscle mass increases • This zone is also a recovery zone after a strenuous workout and great for beginners • Calories burned: Fat as opposed to carbs (carbs burn in higher workload training zonesmakes you hungry) • About 5 calories per minute

Zone 2: The Temperate Zone • • • Moderate and comfortable zone 60 -70% of max heart rate 70 -85% of all calories burned come from fat 6 -10 calories burned per minute Burn more fat than in zone 1 and gain muscle mass • More muscle available to burn fat= more calories to be burned even when body is at rest

Zone 3: The Aerobic Zone • • 70 -80% of max heart rate Most benefits in the least amount of time Gets you fitter, faster and leaner Reaches aerobic capacity, which causes: -improved VO 2 -improved efficiency in movement -enhanced fat burning -strengthened joints -improved self-esteem -improved physical and emotional stamina

Zone 3 Continued • Zone 3 is the transition between the two health zones and the two performance zones • Will improve athletic conditioning

Zone 4: The Threshold Zone • 80 -90% of max heart rate • Anaerobic threshold- transfer from aerobic metabolism (with O 2) to anaerobic metabolism (without O 2) • O 2 debt occurs, causing rapid accumulation of lactate that contributes to muscles fatigue • Anaerobic system is a different energy system where O 2 is limited and lactic acid is produced, causing fatigue • Anaerobic threshold changes with fitness, higher anaerobic threshold, higher the fitness

Zone 5: The Red Line Zone • 90 -100% of maximum heart rate • Challenge zone: no one can spend long periods of time in this zone due to the exceedingly high demand for fuels in this zone • Body’s oxygen and glycogen needs exceed the body’s ability to deliver them

Lactic Acid? • Glucose converts to pyruvate (glycolysis) • When body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be broken down for more energy • When O 2 is limited, pyruvate converts to lactate • Lactic acid causes the burning pain in the muscles that helps us prevent from overworking our muscles • Once we recover with O 2, pyruvate is converted back to glucose