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The Heart Your Engine

Most Important Muscle. The Heart Your Engine. Blood Flow & Gas Transport. Pump System- Provides body with nutrients (Blood Flow) and oxygen ( G as Transport) The heart is two muscular pumps in one. Left Heart (Systemic C ircuit) pumps blood to the body tissues. (Nutrients)

jermaine-burris
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The Heart Your Engine

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  1. Most Important Muscle The HeartYour Engine

  2. Blood Flow & Gas Transport • Pump System- Provides body with nutrients (Blood Flow) and oxygen (Gas Transport) • The heart is two muscular pumps in one. • Left Heart (Systemic Circuit) pumps blood to the body tissues. (Nutrients) • Right Heart (Pulmonary Circuit) pumps blood to the lungs. (Gas Transport)

  3. Cardiac Output • Cardiac output is defined as the amount of blood pumped per minute by the heart, specifically by the left ventricle • In general, we can say the higher the maximal cardiac output, the higher the maximal aerobic power (VO2 Max)

  4. Cardiac Output IncreaseTwo Factors • Stroke Volume- The amount of blood pumped by the heart per stroke or beat. (Strength) • Heart Rate- the number of times the heart beats per minute. • Q= Liters per minute • SV= Liters per beat • HR= Beats per minute • Q= SV x HR

  5. Q= SV x HR • SV= 160 ml per beat (0.16 liters) • HR= 185 Beats Per Minute BPM • Q= 0.16 x 185 • 0.16 x 185 = 29.6 liters per minute • On your own do the next two • SV= 180 ml (0.18) HR= 170 BPM • SV= 190 ml (0.19) HR= 190 BPM

  6. Solutions • 0.18 x 170= 30.6 • 0.19 x 190= 36.1 • Try two more. • SV= .14 HR= 155 • SV= .13 HR= 168

  7. Terminology • Heart Rate- The number of heartbeats expressed per unit of time, typically referred to as Beats Per Minute (BPM) • Max Heart Rate- Maximum rate at which the heart can safely operate. (MHR) • Target Heart Rate- Rate at which the heart needs to work expressed in BPM to attain a particular training goal. (THR or THZ)

  8. Heart RateHR • Resting Heart Rate- RHR is an important factor in determining the fitness level of your heart. The lower your RHR the better your heart is functioning. • Stroke Volume is increased and your BPM is reduced resulting in more efficiency.

  9. Maximum Heart RateMHR • MHR= 205.8 –(0.685 x age)AR • Example .685 x 20=13.7 Age Reduction AR • 13.7-205.8=192.1 MHR • 192.1 denotes the Maximum BPM an individual can have during training. • 100% Max Effort would be 192.1 BPM • 220-Age=MHR Most commonly used format • THZ= MHR x (% Intensity)

  10. Target Heart RateTHR/THZ • The rate at which an individual will train to attain a particular training goal. • Expressed as Target Heart Rate THR or Target Heart Zone THZ usually a percentage of your MHR • Example- Aerobic = 70-80% of MHR • 192 x .7=134 BPM 192 x .8=154 • THR/THZ= 134-154 BPM

  11. Karvonen Method Karvonen method • The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR), using a range of 50%–85%: • THR = ((MHR − HRrest) × %Intensity) + HRrest Example for someone with a MHR of 180 and a HRrest of 70:50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm

  12. Zoladz Method Zoldaz Method • An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from MHRmax. • THR = MHRmax – Adjuster ± 5 bpm • Zone 1 Adjuster = 50 bpm • Zone 2 Adjuster = 40 bpm • Zone 3 Adjuster = 30 bpm • Zone 4 Adjuster = 20 bpm • Zone 5 Adjuster = 10 bpm • Example for someone with a MHRmax of 180:Zone 1 (easy exercise) : 180 − 50 ± 5 → 125 – 135 bpmZone 4 (tough exercise): 180 − 20 ± 5 → 155 – 165 bpm

  13. Target Heart ZonesTHZ= % of MHR • 50-60%= Maintenance/Warm-Up • 60-70%= Fitness/Fat Burn/Weight Control • 70-80%= Aerobic/Cardio Training/Endurance • 80-90%= Anaerobic/Intense/Short Bouts • 90-100%= VO2 Max/Maximum Effort

  14. Maintenance Warm-Up10-20 Minutes Pre-Workout • 50-60% 192 x .5=96 192x.6=115 • Warming up prepares the body to perform at its optimum level. • Bursa Sacs-Provide joints with needed lubricants • Muscle Fibers- Respond more quickly • Heart Rate- Working and warmed up blood is going • Brain Tissue- Focused and ready to compete • Jogging, Ballistics, Stationary Bike, Bike, Games

  15. Fitness/Fat Burn/Weight Control20-60 Minutes 5-7 Days • 20-30 Minutes @ 60-70% THZ for Fitness • 30-60 Minutes @ 60-70% THZ for Fat Burn • Nutrition- Major component when trying to establish any type of body composition improvement program. • Jogging, Swimming, Biking, Treadmill, Stationary Bike, Low Impact Aerobics, Speed Walking, Etc.

  16. Aerobic/Cardio Training/Endurance20-120 Minutes 3-7 Days • Aerobic/Cardio-3-6 Days 20-30 Minutes @70-80% • Endurance- Measured in distance usually. Distance and time varies dependent upon event. Training parameters are different for a 2 miler and a marathon 26 miler. • Jogging, Biking, High Impact Aerobics, Intense Stationary Bike, Etc.

  17. Anaerobic20-60 Minutes 3-6 Days • Anaerobic work is measured more in total work to be done. The time component will consist of both work and rest combined. • 80-90% THZ 1 to 3 Work/Rest Ratio • Sprint Training, Interval Training, Fartlek Training, Combatives, Etc.

  18. VO2 Maximum Effort20-60 Minutes 3-6 days • Much the same as anaerobic. It is measured in total work to be done. The time component will have both work and rest combined. • 90-100% THZ 1 to 3 Work/Rest Ratio • Sprint Training, Interval Training, Fartlek Training, Combatives, Etc.

  19. Can You Answer These?Use your age to answer both. • 220-age=MHR @ 65-75%=THZ Karvonen Method 220-age=MHR • The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR), using a range of 50%–85%: THR = ((MHR− HRrest) × %Intensity) + HRrest Example for someone with a MHRof 165 and a HRrest of 60 @ 70% Intensity.

  20. How about the Zoldaz MethodDo yours with a zone 3 adjuster Zoldaz Method 220-age=MHR • An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from HRmax. • THR = MHR– Adjuster ± 5 bpm • Zone 1 Adjuster = 50 bpm (Easy) • Zone 2 Adjuster = 40 bpm • Zone 3 Adjuster = 30 bpm • Zone 4 Adjuster = 20 bpm • Zone 5 Adjuster = 10 bpm (Difficult)

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