Moderate vigorous heart rate is a useful tool

This preview shows page 2 - 4 out of 4 pages.

Moderate intensity: 50-59% Vigorous intensity: 60-85% Heart Rate is a useful tool to gauge intensity HR Reserve = HR max – Hr rest HR Max = 220 – age HR at 50% = (HRR x .50) + HR rest HR at 85% = (HRR x .85) + HR rest Time/Duration At least 150 min/week of moderate exercise or 75 min/week of vigorous exercise At least 30 min/day X 5 days a week, but more is better (45-60 min/day) Will likely need even more for weight control (60-90 min/day) Balance between intensity and duration Higher intensity, shorter duration and vice versa Type
Image of page 2

Subscribe to view the full document.

Should use major muscle groups, is rhythmic, and can be done continuously Some examples… Walking Running Swimming Cycling Musculoskeletal Frequency 2 or more nonconsecutive days per week Every major muscle groups 3 days per week will result in higher benefits Ex. Mondays, Wednesdays, Fridays Intensity and Time Function of resistance (weight lifted) Measured by Sets/Reps Sets 2-3 Reps 1-6 Power 7-10 Hypertrophy 11+
Image of page 3
Image of page 4

{[ snackBarMessage ]}

Get FREE access by uploading your study materials

Upload your study materials now and get free access to over 25 million documents.

Upload now for FREE access Or pay now for instant access
Christopher Reinemann
"Before using Course Hero my grade was at 78%. By the end of the semester my grade was at 90%. I could not have done it without all the class material I found."
— Christopher R., University of Rhode Island '15, Course Hero Intern

Ask a question for free

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern