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Heart Rate, target heart rate zone
training_heart_rate.pdf | |
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FITT principal
The FITT Principle
FREQUENCY Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise.
The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur.
Remember though, each time you complete a strenuous strength training session (regardless of the body part) you are taxing your body as a whole - including all the physiological systems and major organs.
INTENSITYThe second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session.
Like the first FITT principle - frequency - there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining.
Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training.
Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and measured by taking your pulse at the wrist, arm or neck. An approximation of maximum heart rate (MHR) can also be calculated as follows: MHR = 220 - age.
Target Heart Rate
For beginners a target heart rate zone of 50-70 percent of their maximum of heart rate is a good place to start. So if, for example, you are 40 years old that gives you a predicted maximum heart rate of 180 (220 - 40). Multiply 180 by 50% and 70% and your reach a target zone of 90bpm - 126bpm.
For fitter, more advanced individuals, a target heart rate zone of 70-85 percent of their maximum of heart rate may be more appropriate. Staying with the example above, that 40 year old now has a heart rate zone of 126bpm - 153bpm.
There are limitations with heart rate and the heart rate reserve method, while no means flawless, may be a more accurate way to determine exercise intensity.
2. The number of repetitions completed for a particular exercise
3. The length of time to complete all exercises in a set or total training session
So, you can increase workload by lifting heavier weights. Or you could increase the number of repetitions with the same weight. Finally, you could lift the same weight for the same number of repetitions but decrease the rest time between sets.
However, only increase the intnesity using one of the above parameters. Do not increase weight and decrease rest time in the same session for example.
TYPE The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response...
Cardio Respiratory Training
Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc.
Resistance Training
This is fairly obvious too. The best form of exercise to stress the neuromuscular system is resistance training. But resistance training does not neccessarily mean lifting weights. Resistance bands could be used as an alternative or perhaps a circuit training session that only incorporates bodyweight exercises.
TIME The final component in the FITT principle of training is time - or how long you should be exercising for. Is longer better?
Cardio Respiratory Training
Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase.
Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal.
This also applies to many athletes. Beyond a certain point they run the risk of overtraining and injury. There are exceptions however - typically the ultra-long distance endurance athletes.
In terms of the duration of the program as a whole, research suggests a minimum of 6 weeks is required to see noticeable improvement and as much as a year or more before a peak in fitness is reached.
Resistance Training
The common consensus for the duration of resistance training session is no longer than 45-60 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 20 - 30 minutes.
Perhaps the most important principle of training (that ironically doesn't have it's own letter in the FITT principle) is rest. Exercising too frequently and too intensely hinders the body's ability to recover and adapt. As a rule of thumb, the harder you train, the more recovery you should allow for. Unfortunately many athletes don't have that luxury!
FREQUENCY Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise.
The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur.
- CardioRespiratory Training
The guidelines for cardiorespiratory training (also called aerobic conditioning) is a minimum of three sessions per week and ideally five or six sessions per week.
- Resistance Training
The frequency of resistance training is dependent upon the particular individual and format of the program. For example, a program that works every body part every session should be completed 3-4 days a week with a day's rest between sessions.
Remember though, each time you complete a strenuous strength training session (regardless of the body part) you are taxing your body as a whole - including all the physiological systems and major organs.
INTENSITYThe second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session.
Like the first FITT principle - frequency - there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining.
Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training.
- Cardio Respiratory Training
Heart rate is the primary measure of intensity in aerobic endurance training. Ideally before you start an aerobic training program a target heart rate zone should first be determined. The target heart rate zone is a function of both your fitness level and age. Here's a quick method for determining your target heart rate...
Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and measured by taking your pulse at the wrist, arm or neck. An approximation of maximum heart rate (MHR) can also be calculated as follows: MHR = 220 - age.
Target Heart Rate
For beginners a target heart rate zone of 50-70 percent of their maximum of heart rate is a good place to start. So if, for example, you are 40 years old that gives you a predicted maximum heart rate of 180 (220 - 40). Multiply 180 by 50% and 70% and your reach a target zone of 90bpm - 126bpm.
For fitter, more advanced individuals, a target heart rate zone of 70-85 percent of their maximum of heart rate may be more appropriate. Staying with the example above, that 40 year old now has a heart rate zone of 126bpm - 153bpm.
There are limitations with heart rate and the heart rate reserve method, while no means flawless, may be a more accurate way to determine exercise intensity.
- Resistance Training
For resistance training, workload is the primary measure of intensity. Workload can have three components:
2. The number of repetitions completed for a particular exercise
3. The length of time to complete all exercises in a set or total training session
So, you can increase workload by lifting heavier weights. Or you could increase the number of repetitions with the same weight. Finally, you could lift the same weight for the same number of repetitions but decrease the rest time between sets.
However, only increase the intnesity using one of the above parameters. Do not increase weight and decrease rest time in the same session for example.
TYPE The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response...
Cardio Respiratory Training
Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc.
Resistance Training
This is fairly obvious too. The best form of exercise to stress the neuromuscular system is resistance training. But resistance training does not neccessarily mean lifting weights. Resistance bands could be used as an alternative or perhaps a circuit training session that only incorporates bodyweight exercises.
TIME The final component in the FITT principle of training is time - or how long you should be exercising for. Is longer better?
Cardio Respiratory Training
Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as 45-60 minutes as fitness levels increase.
Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal.
This also applies to many athletes. Beyond a certain point they run the risk of overtraining and injury. There are exceptions however - typically the ultra-long distance endurance athletes.
In terms of the duration of the program as a whole, research suggests a minimum of 6 weeks is required to see noticeable improvement and as much as a year or more before a peak in fitness is reached.
Resistance Training
The common consensus for the duration of resistance training session is no longer than 45-60 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 20 - 30 minutes.
Perhaps the most important principle of training (that ironically doesn't have it's own letter in the FITT principle) is rest. Exercising too frequently and too intensely hinders the body's ability to recover and adapt. As a rule of thumb, the harder you train, the more recovery you should allow for. Unfortunately many athletes don't have that luxury!
muscles_diagram__study_guide_3_pages.pdf | |
File Size: | 205 kb |
File Type: |
Delts (Shoulders): Allows rotation of the arms.
If you throw the modern boxer’s overhand corkscrew punch or the martial artist’s hip punch you are using your deltoids (also called rotator cuff because it allows the arm to rotate around its anchor point at the shoulder socket). Delts are used for actions such as playing tennis or badminton, where a fast change of direction is called for. Elbow strikes and Bruce Lee’s famous backfist are also heavily dependent on deltoids to generate speed and power. Train them by doing push-ups, dumbbell shoulder raises, jacks and arm raises.
Biceps: Bending of the elbow.
That’s all that biceps actually do. You need strong biceps to lift anything or to arm wrestle someone. Pull-ups and chin-ups help build your biceps. Grappling, climbing, arm wrestling all require bicep power. The underhand stroke of a tennis racquet that leads to a forehand requires bicep power. Upper cuts and body hooks rely on the biceps to power them part of the way. Train them using bicep curls, chin ups, negative chin ups and body hooks on a heavy bag.
Triceps: Extending of the elbow.
This relatively ‘simple’ action of the triceps is responsible for push-ups, punches, pushes and every saving action our arms engage in when we fall. The thing to remember here is that if you want your punches to be stronger you need to work on your triceps more than your biceps. Triceps govern limb-speed for your arms. Train them with push ups, dips, diamond push ups and one-arm push-ups.
Forearms: Movement of the wrist and fingers.
Without strong forearm muscles we have a weak grip. Fingers are all tendons and they are powered by the forearms. A strong grip helps in pull-ups and chin-ups. It allows us to hold onto heavy objects we are carrying longer. Strong forearm muscles also power sports like tennis, climbing and rowing. Train them by doing chin ups and pull ups and push ups on your fingertips.
Pecs (Chest): Adduction of the arms.
Every time you clap your hands it is made possible by your pecs. Wrestlers need great pecs to grab people in bear hugs as do boxers who need to grab onto an opponent. You need pecs to help with activities that have to do with grappling and pulling (anything that requires you to bring your arms together, fast). Train them by doing bench presses, deep push ups and wide-grip push ups.
Abs and Obliques: Stabilize the core.
They are used in the smooth transfer of power between the lower and upper body. You need them mostly in sports that require jumping, running and sprinting. They are necessary for explosive moves so boxers and martial artists need strong abs and obliques. Because they stabilize the core they are needed by dancers and gymnasts. Train them by doing crunches, plank, leg lifts, flutter kicks and twisting sit ups.
Traps: Lifting and movement of the shoulder blades.
Anyone who brought in the shopping from the supermarket, carrying a bag or two of groceries in each hand used the trapezium muscles to do it. Traps are used every time we lift a load balancing the weight along the length of the spine. In strongman trials they use trapezium muscles every time they lift a weight in each arm in the farmer’s walk event. Train them by doing arm rotations, wide arm push-ups, and shoulder raises with dumbbells.
Lats: Adduction and extension of the shoulders.
You need strong lats if you throw punches. Boxers and martial artists go to extreme lengths to develop their lats because it increases the penetrative power of their punches. Lats are also used in rowing and bowling, gymnastics and wrestling. Train them by doing pull-ups, wide arm push-ups and punching.
Spinal Erectors: Extension of the back. Core stability.
As the name suggests spinal erectors is the name given to the three muscle groups extending from the base of the back of the neck to the very end of the spine. They help keep the body upright, the spine protected and the back strong. We use spinal erectors every time we attempt a deadlift or when we throw a javelin (or anything in an overhead throw). They are also used in body-rotation exercises such as martial arts kicks (side-kick in particular) and hook kicks. Train them by doing the superman workout.
Glutes: Bending or straightening of the hip joints.
Every time we squat or lunge or do bunny hops we use our glutes. Strong glute muscles absorb the vibrations that are sent up by the impact of our legs on the ground, when we run, and tire us less, so they help build endurance. Glutes are used to launch the body in Parkour activities, gymnastics, the long jump and high jump. They are used in sprinting as the body unfolds from a starting position. Glutes come into their own in ballet jumps and martial arts power kicks. Train them by doing squats, lunges and jumping lunges.
Hamstrings: Bending of the knee.
If you have strong legs and weak hamstrings you are only able to take one fast, strong step, but not another as the leg, cannot be ‘recocked’ quickly. Footballers, runners, jumpers, kickers (well, anyone who uses their legs, really) require strong hamstrings in order to utilize their legs, correctly. Train them by stretching and by doing turning kicks.
Quads: Extending of the knee.
That is ‘all’ the quads do. Arguably the body’s single most powerful muscle group, the quads are responsible for generating the power in sprinting after the first explosive start has been made. They are used in running, jumping and kicking and they are the body’s powerhouse transportation unit. Strong quads help absorb landing impact vibrations so they do not just help us jump further and land harder but also aid our endurance. Train them by doing squats, jumping squats, wall sits, lunges and jumping lunges.
Calves: Raising of the heels.
Your heel needs to come off the ground in order for you to take a single step. Sprinters, runners and anyone who jumps needs strong calves. They also help stabilize the knee joint. Strong calves are needed for lower body control. Many a knee joint pain can be made to go away when calves are strengthened. Train them by skipping rope, calf raises, hops on the spot, jumping jacks and jump knee tucks.