You must use one of the pieces of Cardio Equipment.
You must use one of the pieces of cardio equipment to complete the following project. a. Figure MHR(maximum heart rate) 220-age=MHR. Identify target heart rate zone- 50-85% of your MHR. Ex.: 220-18=202(MHR) 202x.5(50%)=101 202x.85(85%)=172 Your target heart rate zone would be from 101 bpm to 172 bpm if you are 18 years old. Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so. A relatively fit individual wanting to improve speed and fitness level will incorporate all the zones above at different times in their training. Less fit people and beginners will usually stay in the lower zones. b. Check your resting heart rate. c. Complete a 15-20 minute workout. You should exercise at 50-85% of your MHR for a period of 15-20 minutes. d. During workout, check your heart rate every 5 minutes including your ending heart rate. e. Check your heart rate 5 minutes after completing workout. f. Record your heart rate information on Google Doc that is attached and share with your instructor.
Here are some other cardio workouts to do: -High Intensity Interval Training (HIIT) bike workout. Work at a lower resistance at moderate intensity for 1:40 followed immediately by high resistance and high intensity for 20 seconds. Repeat 5-6 times or for 10-12 minutes. See attached youtube video. -15-Minute Basic Elliptical HIIT Three minutes of moderate effort. You should be working but able to carry a conversation. One minute of max effort. The only thing on your mind should be pushing as hard as you can. Three minutes of moderate effort. One minute of max effort. Three minutes of moderate effort. One minute of max effort.