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

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.

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  1. 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.

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

  3. 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

  4. 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

  5. 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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