Last week in Fitness Resolution Myths, we examined the amount of activity
an American adult needs each week. Some methods of cardiovascular training
include treadmills, ellipticals, bikes, arc trainers and group exercise
classes.
Fitness facilities’ cardiovascular equipment have heart rate
monitors built in. Other consumer products can be worn
to monitor heart rate. According to the American Heart Association, “Approximately 2,400 Americans die of CVD each day.
This means that on average there is one death every 37 seconds from CVD.”
Cardiovascular Disease is one of the main causes of death in America today.
In The Heart Rate Guidebook to Heart
Zone Training,
Zone 1: Healthy Heart 50%-60% Max HR -
improves cholesterol, lower emotional stress, and lower blood pressure.
Zone 2: Temperate 60%-70% Max HR -
burns more calories from fat, participant may begin to sweat.
Zone 3: Aerobic 70-%-80% Max HR -
improves endurance by increasing mitochondrial density, zone where difficulty
begins to set in.
Zone 4: Threshold 80%-90% Max HR - improves aerobic capacity, typically
for athletes only.
Zone 5: Red Line 90%-100% Max HR - can only be sustained 2-5 minutes;
requires all-out effort.
Next time we will discuss HIIT training as an advanced type
of cardiovascular training.
Good information on training zones - my question is what exercises/activities would promote me to reach levels beyond Zones 1 and 2 if I were to consider myself in decent shape? Are there any new fads that you have researched that motivate individuals to train at a higher intensity? Definitely looking forward to your HIT blog about advanced training. Overall, valuable points made in the blog.
ReplyDeleteI think that cardiovascular disease being the number one cause of death in America is terrible. This is something that as professionals in the kinesiology world we should step up and help to make people aware of how this can be taken care of. Simply exercising and following the different levels as shown here can really help to keep you in shape and extend your life.
ReplyDeleteAwesome information! I really enjoyed the 5 different zone you highlighted. What are some examples of exercise that will put athletes/individuals in these zones? But, that is a sad fact that CVD is one of the leading causes of death in American. Once again, good information. Keep it up!
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