Aerobic Training, Target Heart Rates As A Intensity Guide Flashcards
What is the benefit of tracking HR
Tracking HR allows you to monitor training intensity and ensure the correct type of physiological adaptations occur
What must happen to bring about the long term physiological adaptations
Training must be performed at an intensity that overloads the CV and respiratory system
What is the target zone for aerobic intensity exercise
60-80 percent max HR
How is maximum HR calculated
Max HR = 220 - age
Define aerobic training
Aerobic training is exercising for a long period of time at a sub-maximal intensity without periods of rest
What is the duration of continuous training
20-80 minutes
Define HIIT
HIIT is repeated periods of short duration high intensity work mixed with periods of rest
What is the work and recovery intensity of HIIT
Work - 90%+ max HR
Rest - 0-50% max HR
How long is the work duration in interval training
15-20 seconds
What is the rest time in interval training
Work:rest ratio is 1:1 or 2:1
