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Heart Rate Max (HRmax) and Training Zones

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    How do you get your heart rate on target?
    Are you exercising too hard or not enough? There is a real easy way to find out and that is monitoring your heart rate. You have a resting heart rate, maximum heart rate and you can target the proper training zone by staying within certain limits of these values. 
    

    First: What is resting Heart Rate? 

    Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate, which is the number of times your heart beats per minute while it’s at rest. You should check it in the morning the same time each day for at least 3 days.
    
    According to the National Institute of Health, the average resting heart rate:
    • for children 10 years and older, and adults (including seniors) is 60 - 100 beats per minute
    • for well-trained athletes is 40 - 60 beats per minute.

    Second: What is the Target

    Now you’re ready to determine your target training heart rate. With all the new technology out: Sports Watches, Apple Watch(my son's absolute favorite), and good old heart rate monitors that have been out for a while, any of these can get the job done with the proper fit and use. OR, anyone can access heart rate by:  
    
    • Take your pulse on the inside of your wrist, on the thumb side.
    • Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
    • Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate. 

    Know Your Intensity

    
    
    Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.
    
    
    
    

    Formulas/Calculations/Examples/Reflection Below :-) 

    
    
    
    
    
    
    
    
    CalculaIons for <60yrs & <30%BF
    
    
    • •  HR max=208-(0.7 x Age, yrs)
    • •  HRR= HR max - HR rest
    • •  LLthr=HRRx0.50+HRrest
    • •  UL thr=HRR x 0.85 + HR rest
      
      
  • CalculaIons for >60yrs & >30%BF
    
    
    • •  HR max=200-(0.5 x age, yrs)
    • •  LLthr=HRmax x LL% for age (60%) 
    • •  UL thr=HRmax x UL% for age(80%)
      *I used these formulas for client 3
  
  
  
  
  Example: Client # 1 (26yr, F <30%BF)

  
  

  

  
  

  
  

  Example: Client # 2 (47yr, F <30%BF)

  

  
  

  Example: Client # 3 (>60yr, F >30%BF)

  

  
  

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  Reflection of HR Max

  • Heart rate max is biologically determined and declines with age. Three Factors:
  
  

  1.AlteraIon in SA node activity

  
  
  

  2.Reduced sympathetic output from medulla

  
  
  

  3.lack of encouragement from researchers to push elderly individuals to the “all-out” maximal effort

  
  
  

  • Is confirmed in my calculations of HR max
  

  – from youngest-oldest: 189.8 bpm, 175.1 bpm, 167 bpm

  
  
  

  • It is beneficial to predict HR max to avoid risk of Sudden Cardiac Death in examination

  
  

  
  

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  Reflection of Training Zones

  • Training zones are a great way to guide your workout progression through changes in intensity.
  

  • VO2 Max is directly related to HR max
  
  

  – Therefore, Intensity (% HR max) must be assessed in relation to

  
  

  the stress it puts on the individuals aerobic system.
  

  
  

  – Exercise intensity varies for two individuals doing the same exercise (ex. sedentary person=more intense vs. athlete=less intense)

  
  
  

  • Training closer to the UL is more beneficial for improving the aerobic systems capacity rather than training towards the LL.

  
  
  

  – You can use the LL to start training at a beginning pace and gradually increase intensity towards the UL because the body accommodates to the new training intensity overtime .

  
  

  
  

  
  

  
  

What is Periodization?

Periodization

            Periodization is the systematic manipulation of acute program variables over time with plan rest periods used to provide recovery. (1) The goal of training with this method is to prevent staleness as well as to develop a peak physiologically for competition. (2) Periodization can be subdivided into two main categories: Linear and non linear.

Linear periodization is also known as classic periodization, which training increases gradually by ways of manipulating the intensity and volume of the workout regimen weekly over cycles referred to as microcycles (4 weeks). A group of four microcycles equals one mesocycle. A year of training in this method is called a macrocycle. (1) The workout regimens remain similar and the manipulation is by ways of a linear increase in intensity and a linear decrease in volume, reps and sets overtime.

The other type of periodization referred to as nonlinear or undulating periodization. Undulating itself is defines as a sinuous movement like waves that go up and down gracefully. (3) Training progression is much greater in this type and as the definition states this program changes more rapidly within a day-to-day basis each week or cycle. Making changes on a more frequent basis would better strength train an individual to their specific needs but there is a risk of overtraining. This is why the program as illustrated in the following charts has one day on one day off. This is to ensure proper rest and recovery. Overtraining is still possible and can happen with any method of exercise. The symptoms of overtraining such as depression, fatigue and irritability can greatly inhibit one progress so it is important to pay attention to the client’s emotional state as well as physical. (2) 

Below is a chart of linear periodization.

 

LINEAR METHOD	PHASE	DURATION	INTENSITY	VOLUME	SETS	REPS
STAGE 1	HYPERTROPHY /ENDURANCE	1-2 WKS	50-75%1RM LOW/MODERATE	HIGH/MODERATE	3-6	10-20
STAGE 2	BASIC STRENGTH	1-2 WKS	80-90%1RM HIGH	MODERATE	3-5	4-8
STAGE 3	POWER/ SRENGTH	1-2 WKS	85-90% 1RM HIGH	LOW	3-5	3-5
STAGE 4	PEAKING/ MAINTENANCE	1-2WKS	>90% 1RM/80-85% 1RM	LOW/MODERATE	1-3/2-3	1-3/6-8

Below is a chart of nonlinear periodization.

UNDULATING METHOD 10D Microcycle	INTENSITY	VOLUME	REPS	SETS
MONDAY	LOW	HIGH	12-15RM	4
WEDNESDAY	MODERATE	MODERATE	4-6RM	3-4
FRIDAY	HIGH	LOW	8-10RM	4
MONDAY	MODERATE	MODERATE	1-3RM	4-5
WEDNESDAY	POWER DAY	LOW	3R OF 30-45%RM	3-5

DAPRE, daily-adjusted progressive resistance exercise is just as the name implies. “The system enables patients to perform as many full repetitions as they can on the third and fourth sets. This allows them to work at their individual maximum level.”(3) The number of repetitions the client performs determines the amount of weight that's added or removed from the working weight for the fourth set and for the first set in the next day's session. (3) The DAPRE resistance exercise-training program does not require the clinician to test the one rep max to determine the weight for resistance training. It is determined from the initial session and adjusted daily.

            The next two resistance training programs are essentially opposite from each other. One starts at the 10RM while the other starts at 50% 10RM. The oxford resistance training starts with 10 RM and removes weight. Delorme resistance training is the gradual increase in weight until the client can reach their 10RM.  This is an example of a progressive overload. (4) The best solution is to create functional progression programs to improve agility, confidence, as most important, strength.

Below is a comparison of these three programs. 

REFERENCES

1. ACSM's Guidelines for Exercise Testing and Prescription. 6^th Ed. Baltimore: Lippincott Williams & Wilkins, 2010
2. Katch, V, McArdle, W, Katch, F. Essentials of Exercise Physiology. 4^th Ed. Baltimore: Lippincott Williams & Wilkins; 2010:392-399, 620-621
3. Delorme, T. RESTORATION OF MUSCLE POWER BY HEAVY-RESISTANCE EXERCISES J Bone Joint Surg Am, 1945 Oct 01;27(4):645-667. Available at http://jbjs.org/article.aspx?articleid=10220 Accessed November 2, 2012
4. Todd, S. The Application of Isokinetics in Testing and Rehabilitation of the Shoulder Complex J Athl Train. 2000 Jul-Sep; 35(3): 338–350. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323396/Accessed November 2, 2012
5. Image: http://static1.squarespace.com/static/547ecb0ce4b0c76689c979a6/54854c82e4b01819215a5641/54854c84e4b01819215a5669/1418022022105/cycles.jpg 

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