Coach Taylor Ramsdell, owner of Chain Fitness, takes MMA fighter Victor Henry through an MMA Conditioning session in preparation for his fight at Tuff-N-Uff “The Future Stars of Mixed Martial Arts”, on March 26, in Las Vegas. This session focuses on muscular endurance while attacking the cardiovascular system. The fast twitch muscle fibers are worked to increase the athlete’s ability to rapidly fire during his fight, through shorts bursts of strength and great force. The athlete’s heart rate was monitored to make sure he was in his target heart rate that the trainer wanted him to be in for maximum results (this particular session – 85%-95% of max heart rate). Reaching the anaerobic threshold and increasing ability to deal with the build-up of lactic acid. Pushing this anaerobic threshold to a higher level delays the exhaustion of the body in the ring. Functional exercises were incorporated to translate to his sport of MMA. CHAIN FITNESS website: ChainFitness.com facebook facebook.com twitter: twitter.com

Metaphorical Question: Person A
I’m doing a workout but I’m a little concerned I’m getting my heart rate up too high. I’m average fitness, just recently, about a month ago, I’ve started doing cardiovascular exercise 4-6 times a week within my target heart rate.

If this constitutes me being average fitness, my target heart rate should be between 124 – 166 beats per minute during a workout. If this still means I’m a low fitness (I have a lil bit of belly flab) my target heart rate should only be between 102 – 124. Now my problem is that in this workout my heart rate gets around 170-180ish beats per minute.

If I’ve actually constituted high fitness, this is fine (145-186) but I doubt that.

The workout is designed to be short and intense. It doesn’t strain muscle but rather energy. Would doing this every day for 10mins a day be unhealthy for me?

what is used to measure the cardiovascular system is receiving the most benfit from exercise without working to hard

a. FITT formula
b. Resting heart rate
c. Fitness plan
d. Target heart rate
………………

I’m sure you’ve seen them. A treadmill, a stair climber, whatever. And there’s a woman in spandex with her hair in a ponytail but with flawless make-up and not sweating at all.

Using sex to sell? Some of this equipment is bought more by women than men and while I’d like to imagine they’re catering to lesbians and bisexual women, I doubt it. And a lot of men find a woman perspiring to be sexy anyway, judging by a lot of pr0n.

Isn’t the whole point of these products to make you sweat? If you’re not sweating, you aren’t in your target heart rate.

It’s home equipment, so why are they dolled up? Isn’t a selling point that you can wear grungy sweats because you don’t have to go to the fitness center? And wait til your shower to fix your hair?

My suspicion: they want to have women associate the use of the product with the promised result – slim, fit, confident (and confident means not sweating in most situations) even if the actual use of the product is much less "glamorous".

Maybe there’s a bit of our "instant gratification" mindset in going for such ads.

And maybe I am reading this all wrong.

What do you think?

How do I stay in my target heart rate zone? It’s supposed to be 140-150 but it always drops after a few seconds according to the monitor I’m using on my treadmill, how do I prevent it from lowering?
I’m talking about the target heart rate zone, I’m supposed to be doing 140-150 to lose weight but it always drops after a few seconds.

Complete the following matching, true/false and multiple choice test.
1. NREM sleep is nonrapid eye movement sleep.
A) True
B) False
2. Skill-related fitness consists of all of the following components of fitness EXCEPT:
A) Power
B) Coordination
C) Agility
D) Body composition
3. To safely exercise, you should do all of the following EXCEPT:
A) Exercise in open areas with good lighting.
B) Exercise with a friend.
C) Let someone know where you’ll be and what time you’ll return.
D) Use anabolic steroids to get stronger.
4. Aerobic exercises are done slowly enough that the heart and lungs can supply oxygen to the muscles. This form of exercise can be continued for long periods of time without resting.
A) True
B) False
5. Exercise can be any of the following EXCEPT:
A) Sports
B) Walking to school
C) Raking leaves
D) Watching TV
6. RICE stands for rest, ice, compression, and elevation.
A) True
B) False
7. Repetitions are
A) the length of time an exercise is performed.
B) a fixed number of repetitions followed by a rest period.
C) a rest period.
D) the number of times an exercise is performed.
8. What can you do to help yourself sleep better?
A) Snack just before bedtime.
B) Use over-the-counter sleep medications.
C) Take a warm bath or shower before bedtime.
D) Exercise before getting into bed.
9. Frequent strength training may help prevent osteoporosis, the bone-thinning disease.
A) True
B) False
10. Being a good sport includes being a gracious winner.
A) True
B) False
11. A good example of an aerobic activity is
A) basketball.
B) soccer.
C) jumping rope.
D) weight-training.
12. Lifting weights is an example of aerobic exercise.
A) True
B) False
13. What is a dangerous effect of anabolic steroids?
A) Loss of hair
B) Shortness of breath
C) Sores on body
D) Liver damage
14. Match the following
A. FITT
B. Dehydration
C. REM
D. Target heart rate zone
E. RHR, or resting heart rate

ABCDEA state in which the body has lost more water than has been taken in
ABCDEThe dreaming part of the sleep cycle in which the eyes move back and forth rapidly under the eyelids
ABCDEThe number of times the heart beats per minute while at rest
ABCDEA heart rate range that should be reached during exercise to gain cardiorespiratory health benefits
ABCDEA formula made up of four important parts involved in fitness training: frequency, intensity, time, and type of exercise 15. Exercise is part of the treatment plan for all of the following conditions EXCEPT:
A) Diabetes
B) Asthma
C) Mental and physical disabilities
D) Cancer
16. Which of these is not an example of aerobic exercise?
A) Gymnastics
B) Swimming
C) Walking
D) Dancing
17. Which of the following provides the best description of physical fitness?
A) Qualities that are necessary for maintaining a healthy body
B) Exercise
C) The ability of the body to perform daily tasks without getting out of breath, sore, or overly tired while avoiding diseases that relate to a lack of activity
D) Components of fitness that are important for good athletic performance
18. Your fitness goals should not be based on your physical abilities.
A) True
B) False
19. Insomnia can result in sleep deprivation.
A) True
B) False
20. FITT stands for frequency, intensity, threshold, type.
A) True
B) False
21. Fitness goals should always be short term.
A) True
B) False

im trying to lose weight by eating healthy food, watching my calorie intake, and being active. i try and do something active for at least 30 mins a day, even if its just walking on the treadmill. well on my treadmill, there is a heart rate monitor chart, and it gives heart rates for your age, and one column is for cardio and the other is for fat loss. the fat loss is a much lower heart rate than the cardio. can someone please explain this to me? i am female, 21 years old, and i weigh 212 pounds, what should be my target heart rate to lose weight? is a cardio heart rate counter productive? what about all the talk of interval training?

GL12Fitness.com Discover how most information about heart rate monitors is way misleading and causes your workouts to burn a lot less fat.

Im wondering about heart rates in relation to fitness and exercise..

I understand that the amount of time it takes for you to return to your resting heart rate after being active decides how fit you are.
What I am wondering is how long it takes YOU to return to your resting heart rate?

–

An example:

My resting heart rate is 16-18
My target heart rate is 123-164 (I usually reach about 140 when I go out for some cardio exercise e.g. good jog)
Here is my most recent timings after a jog:
33 at 1 min
27 at 3 min
25 at 5 min
20 at 7 min
19 at 9 min
17 at 11 min

I’ve been training more regularly for a while now and it still takes me just over 10 minutes to recover after a Jog.. this does not sound very fit to me but I do not know what others/fitter people’s times are like..?

Thanks in advance for replies!
Correction to my question…. all pulse timings are a quarter of what they are. I was going to calculate them after writing the question.

So:
16-18 = 64 – 72
33 = 132
27 = 108
25 = 100
20 = 80
19 = 76
17 = 68

thanks!

i go to online school, i’m supposed to do a fitness log, no problem but i am so confused i have to put my heart rate before during and after and i have no idea how to do it.

here is what we half to do to understand it better
how do i do this can i please get an example?

Maximum Heart Rate (220 minus your age): 204
50% of Target Heart Rate:
85% of Target Heart Rate:
DateActivities and ResultsResting Heart Rate:
During Heart Rate:
Post Heart RateDuration:
Parent Initials
like if i ran o tread meal
or walked for a hour?

Please determine this man’s Target Heart Rate range.
He is 35 years old and has a resting heart rate of 60.
What is his target heart rate range (60-85%)?
Answer:

Question 2
In order to achieve the fitness principle of overload, one can:
Choose one answer.
a. decrease time or frequency
b. decrease intensity
c. increase warm-up and cool down
d. increase complex carbohydrate intake
e. increase frequency, intensity or time
Question 3
The amount of force that can be generated in one muscular contraction is….
Choose one answer.
a. coordination
b. flexibility
c. endurance
d. strength
Question 4
The heart rate to achieve and maintain for cardiovascular fitness to take place is:
Choose one answer.
a. resting heart rate
b. recovery heart rate
c. maximum heart rate
d. target heart rate
Question 5
The least effective exercise for achieving cardiovascular endurance is:
Choose one answer.
a. walking
b. weight lifting
c. swimming
d. bicycling
Question 6
A very important component of lifetime fitness is:
Choose one answer.
a. rest
b. cardiovascular fitness
c. power
d. reaction time
.
Question 8
The ratio of body fat to lean body mass is:
Choose one answer.
a. strength
b. flexibility
c. body composition
d. caloric intake
Question 9
The three factors that would cause a person’s target heart range to change are:
Choose one answer.
a. age, resting heart rate and intensity
b. resting heart rate, age and target heart rate
c. intensity level, maximum heart rate & resting heart rate
d. age, sex, and intensity level
Question 10
The type of activity that best burns fat is:
Choose one answer.
a. strength training
b. anaerobic exercise
c. stretching
d. aerobic exercise

i was on the life cycle this is a bike with computer tests for your fitness. i am 40 and my target heart rate for fat burn is 117 and my target heart rate for cardio is 144 one time i keped my heart rate at around 117 to about 125 for the five minute test and it said verry poor. so the next time i brought it up to 144 to 150 for the five minute test and it still said very poor. my fitness level went from a 10 to twelve its hard to get your heart rate up when the peddles spin so fast that your feet fall off. is this an accurate test. what should i do if it is

Then as I get into better shape I will increase the time. I will be riding a stationary bike at my target heart rate (anywhere from 142 bpm and 152 bpm which would be about 70%-75%). Right now I am able to do about 15 minutes.

I bought a heart monitor to maximize the effectiveness of my workout.I was told to get my resting heart rate in order to figure out my target heart rate during workouts.
My resting heart rate was between 111 and 118 while sleeping.Whilemy watching t.v. or sitting at the computer heart rate is 65-85.Isn’t my resting heart rate supposed to be lower than my up and awake heart rate?
Is there something wrong with me?

I’m 51 years old male.

I exercise at least 5 times a week aerobically.

On days I go to work, I do 30 minutes of bicycling getting my heart rate to my aerobic training target or higher.

And three days a week that I’m off, I do 60 minutes of bicycling and elliptical keeping my heart rate at training target.

I use a heart rate monitor and when I say I work out 30 minutes it may take me 40 minutes as I don’t stop till my target heart rate time is completed.

Usually I can keep my heart rate in the 150-160 range for the alloted time.

My question is, is this enough for me to get the full heath benefit?

Am I doing too much or too little? I know for someone my age I work out more than most people.

Since I’ve been doing this for past 5 years my HDL (the good cholesterol) has gone from 42 to 78.

I just found out that my target heart rate is 160. Therefore, what would my target heart rate be, right after exercising? How much would it increase?

What are 3 things that i can do to improve my cardiovascular fitness? (beside swimming or jogging)

Question 59 (Multiple Choice Worth 1 points)

Joel is a 17-year-old male. He successfully completed 20 push-ups during his push-up fitness test. Since the average for males at his age is 30 push-ups, a specific and measureable fitness goal for this test might be to

complete 30 push-ups during fitness testing within three months.

complete more push-ups consecutively.

improve muscular strength within two months.

improve muscular endurance.

——————————————————————————–

Question 60 (Essay Worth 3 points)

You decide that you want to play on the softball team for your school. Considering the movements and activity required for this sport, list at least one warm-up and one cool-down technique that applies to this sport and explain why these are important.

——————————————————————————–

Question 61 (Essay Worth 3 points)

Cardiovascular activity is important for good health. Explain how you monitor your heart rate and why the target heart rate zone is your goal during these workouts.

——————————————————————————–

Question 62 (Essay Worth 4 points)

Constructing a personal budget is all about choice and balancing the choices you make. Identify what the goal of creating a personal budget is and then explain how the choices you make regarding fixed and variable expenses can help you achieve your personal budget.

——————————————————————————–

Question 63 (Essay Worth 4 points)

Based on your skills testing, identify one area for improvement in your skill-related fitness. Write a specific and measurable goal and include two activities you would choose to improve this fitness area.

——————————————————————————–

Question 64 (Essay Worth 3 points)

Discuss at least one prevention, symptom, and treatment for stroke, also known as brain attack.

I have been jogging for about 5 years, usually 3 miles, 3 times a week. I was reading that my target heart rate is suppose to be between 140-155bpm. I finally got around to buying a heart rate monitor and wore it on the treadmill the other day. Yikes, it was about 170bpm! I jog at 6mph and when I went down to 5.5mph, it was still about 165bpm. I couldn’t bring myself to go any slower because it felt so slow! Is it okay to keep my heart rate that high during 30 minutes of exercise, or is it harmful? My resting heart rate is in the high 60′s and my cholesterol is low so I know the exercise must be doing more good than bad, even if it is too high.

I found this free workout plan online that uses heart rate training. It’s called the HRC Planner and can be found here at http://www.truefitness.com/free-workout-plan.aspx It’s a custom 24 week program that uses target heart rate as a means to see improvement in your fitness level.

I am a 64 year old woman who is obese and in terrible shape. In March, I had a heart stress test and found my heart is in good shape (Yay!) and the doctor told me to start walking. I have been doing that, but I have osteo arthritis in my knees and I find it very painful. Recently, a gym in my area offered a good deal that I can afford, and I started using a recumbent bike, which has a timer and a heart rate monitor, etc. My target heart rate is supposed to be 101, but I routinely go above that on the monitor. My average heart rate goes to about 110. I don’t feel overstressed, but I perspire and probably could not hold a lengthy conversation. My breaths stay deep and slow; I’m definitely not panting. Is this OK? Should I be doing more? I usually ride for seven miles (monitor), which takes about 18 minutes with the cool down. I will be starting weight training next week. Thank you for responding.

My parents want strapless wireless HRM watch’s for their birthdays. They want it to beep when entering and exiting their target heart rate zones. They will use this working out, walking, and biking. Would they have to hold their fingers on the sensors of all the watches? Are there watches that have a sensor on your wrist? Dp you preset these? How to they work if they are not getting a constant read out? They don’t want chest straps!

I have to order them or find them soon at target or dick’s for this weekend.

I’m confused.
Strapless monitors do not continuously monitor, so from my research – I had to get them the ones with the strap.

So i bought a heart rate monitor to loss weight… I dont understand how to find your target heart rate and the 65% to the 80% ? arggg so confusing! I read one page it says subtract 220 – age (27) = 193… I die at about 183… am i that out of shape?

So i also tried to do the resting heart rate mine is…about 74…

So im 27 weight 132.. want to weight about 118…. i am 5’4”…. PLEASE help me find my target heart rate!
- thanks

I am currently going to Bally’s Total Fitness Gym. I want to lose 50 pounds. I am 5’2, and weigh 179 pounds. When I get on the machines they tell my my target heart rate is 149. So when I’m working out I feel tha 149 is not doing anything for me. I usually workout and let my heart-rate reach 155 to 160. Some family members tell me I should not exceed the 149 because it’s bad for my heart. Is this true? I workout on the ellyptical for one hour and burn about 650 calories. Does anybody know about heart-rates and what the highest number should be for me? I really want to workout hard, but then get depressed hearing that I’m not doing the right thing. I can’t jog/run on the treadmill because of a knee injury, but I usually raise the incline and I’m fine, but my favorite machine is the stepper/ellyptical (the one that you swing your arms with). I would appreciate any suggestions concerning my hear-rate and or a healthy plan for me to lose 50 pounds by August 2007. Thanks so much!!!!!
I’m 34 years old.

Why would a person with a high fitness rating need to exercise for longer periods of time to achieve a target heart rate than a person with a lower fitness rating?

So pretty much, people who are in shape, what builds their stamina?

For example, take two 18-year-old girls, both with a similar level of fitness, but one is 5’10" and one is 4’10". Would their heart rates be expected to differ because of their different body sizes, or is age really the *only* factor that affects their target heart rate zone?

I gave up on my old HRM a while ago, and decided to buy a new one. I got on a fitness equipment review site, and selected a well reviewed model. Now this new HRM is giving me trouble also. I’m rather frustrated because I consider hitting my target heart rate to be an important part of my fitness program. I’ve changed the batteries. I’ve done what I could to clean the contacts, and the area of skin the contacts are put over. I’ve even used Clearasil figuring that it’s skin oil and dirt cleansing qualities might help, and bought electro-conductive gel from a medical supply. I’m considering calling the manufacturers; but I’m afraid that it’s not the HRM, but me that’s the problem. This is the second HRM this has happened with after all. (It would work fine for the first couple months then it would get less and less reliable.) I’m afraid there’s residues in my sweat that are killing electro-conductivity. Please help.
Son of a… Your suggestion actually worked, TheDuck. At least as far as lately I couldn’t even get the HRM to give me a heart rate at all. I put it on. It gave me a heart rate soon enough; and continued to give me a heart rate for several minutes. It stopped working just now. Not %100 encouraging. Not least of all since I still don’t know what the greater problem was; and that seems to be deteriorating. I used a partially soaked Under Armor shirt, which naturally was freezing as I put it on. I’ll try it tomorrow for a workout. The critical thing is getting a full workout out of the HRM without it crapping out on me. Even if that works, there’s no guarrantees it will work again the next day, or a week from now.
Apology accepted Ubermind. I’m afraid that’s not anything not well known by users of HRMs. After all I’ve yet to hear of an HRM working dry. I don’t think that Clearasil could cause a problem. Certainly I’ve only recently started using the Clearasil, and only in the hope that it would help. It should cleanse the skin of things that might interfere with electro-conductivity. It’s not like I’m exposed to anything environmental. What’s on my skin is what got there through my pores, residues from evaporated sweat. After that wet sweat from the exercise should be fine.
Sorry TheDuck, I got ready for my workout, put on the soaked shirt, now luke warm after being put under scalding hot water, put on the chest band, and turned on the HRM. After waiting a couple minutes the watch gave up on getting a heart rate. Unless someone can offer another suggestion, I guess I’m going to have to call the manufacturers. Here’s hoping I just have bad luck with receiving defective HRMs.

I started an exercise program about 4 weeks ago, and have been very consistent and have learned to enjoy exercise. I run, do the elliptical, or stair master 5 times a week for 45 minutes. I use a heart rate monitor and make sure I work at my target heart rate. However, I have not seen much improvement in my resting heart rate or even the amount of work it takes to get my heart rate up. When should I start seeing results? And am I even measuring my fitness achievements correctly?