PE FINAL EXAM REVIEW
PE FINAL EXAM REVIEW
- I want to calculate all my heart rate zones.
To calculate your heart rate zones, you can start by determining your maximal heart rate, which can be estimated using the formula 220 - your age. However, for more precise measurements, you might consider a VO2 max test conducted in a lab, where your breathing and gases are analyzed, or a 12-minute Cooper's test, which involves running as far as possible in 12 minutes to estimate your VO2 max and other metrics. For those who cannot run, a one-mile walk test using a heart rate monitor can also provide an estimate, by recording the time and heart rate at the end of the walk
To calculate your heart rate zones, you can start by determining your maximal heart rate, which can be estimated using the formula 220 - your age. However, for more precise measurements, you might consider a VO2 max test conducted in a lab, where your breathing and gases are analyzed, or a 12-minute Cooper's test, which involves running as far as possible in 12 minutes to estimate your VO2 max and other metrics. For those who cannot run, a one-mile walk test using a heart rate monitor can also provide an estimate, by recording the time and heart rate at the end of the walk
Once you've established your maximal heart rate, you can calculate different zones, for example:
Once you've established your maximal heart rate, you can calculate different zones, for example:
Zone 1 (50-60% of Max Heart Rate): Light activity level.
Zone 1 (50-60% of Max Heart Rate): Light activity level.
Zone 2 (60-70% of Max Heart Rate): Moderate exercise; often recommended to improve overall cardiovascular health.
Zone 2 (60-70% of Max Heart Rate): Moderate exercise; often recommended to improve overall cardiovascular health.
Zone 3 (70-80% of Max Heart Rate): For improving aerobic fitness.
Zone 3 (70-80% of Max Heart Rate): For improving aerobic fitness.
Zone 4 (80-90% of Max Heart Rate): Higher intensity for improving endurance and performance.
Zone 4 (80-90% of Max Heart Rate): Higher intensity for improving endurance and performance.
Zone 5 (90-100% of Max Heart Rate): Maximum effort, used for short bursts.
Zone 5 (90-100% of Max Heart Rate): Maximum effort, used for short bursts.
It's important to note that heart rate variability (HRV) is another factor to consider. HRV is a measurement of variation between heartbeats and indicates your recovery state. A high HRV suggests good recovery and readiness, while a low HRV may indicate stress or fatigue. Devices that measure HRV might have varying levels of accuracy, and it’s advisable to use these metrics consistently over time to understand your personal patterns better
It's important to note that heart rate variability (HRV) is another factor to consider. HRV is a measurement of variation between heartbeats and indicates your recovery state. A high HRV suggests good recovery and readiness, while a low HRV may indicate stress or fatigue. Devices that measure HRV might have varying levels of accuracy, and it’s advisable to use these metrics consistently over time to understand your personal patterns better
- VO2 MAX
Research has shown that VO2 max may actually be a stronger predictor of future cardiac events, such as heart attacks, when compared to other established traditional risk factors including smoking, high blood pressure and type 2 diabetes (2). Therefore, higher levels of aerobic fitness are better! Even after adjusting for other risk factors such as age, family history, and elevations in blood pressure, higher levels of physical fitness still attenuate the overall risk for morbidity and mortality (3). Interestingly, individuals with obesity who have higher levels of fitness have decreased risk for early death when compared to individuals who are normal weight, but have lower levels of fitness (4). Therefore, even if you are overweight, being more physically fit can help protect you from increased disease risk in the future!
Research has shown that VO2 max may actually be a stronger predictor of future cardiac events, such as heart attacks, when compared to other established traditional risk factors including smoking, high blood pressure and type 2 diabetes (2). Therefore, higher levels of aerobic fitness are better! Even after adjusting for other risk factors such as age, family history, and elevations in blood pressure, higher levels of physical fitness still attenuate the overall risk for morbidity and mortality (3). Interestingly, individuals with obesity who have higher levels of fitness have decreased risk for early death when compared to individuals who are normal weight, but have lower levels of fitness (4). Therefore, even if you are overweight, being more physically fit can help protect you from increased disease risk in the future!
- Cardio zones 2, 3.5, 5 in a week
Structuring your cardio workouts to incorporate different heart rate zones over a week can be an excellent way to enhance different facets of your cardiovascular health and fitness. Here’s a plan based on insights from Andrew Huberman and Andy Galpin:
Structuring your cardio workouts to incorporate different heart rate zones over a week can be an excellent way to enhance different facets of your cardiovascular health and fitness. Here’s a plan based on insights from Andrew Huberman and Andy Galpin:
Zone 2 Cardio: This is low-intensity cardio where you can maintain a conversation. It's crucial for both cardiovascular and cerebral health. Aim for a minimum of 150 to 200 minutes per week. This can be split into multiple sessions, like brisk walking, jogging, or cycling for 30-45 minutes each session. Zone 2 can be seamlessly integrated into daily activities or scheduled as dedicated workouts. It should not interfere with, and can even support, strength and hypertrophy gains by improving blood flow
Zone 2 Cardio: This is low-intensity cardio where you can maintain a conversation. It's crucial for both cardiovascular and cerebral health. Aim for a minimum of 150 to 200 minutes per week. This can be split into multiple sessions, like brisk walking, jogging, or cycling for 30-45 minutes each session. Zone 2 can be seamlessly integrated into daily activities or scheduled as dedicated workouts. It should not interfere with, and can even support, strength and hypertrophy gains by improving blood flow
Zone 3.5 Cardio: This is not a standard heart rate zone classification but can be interpreted as a moderate intensity level above Zone 2 and below high-intensity intervals. Engaging in moderate-intensity exercise is beneficial for improving overall cardiovascular fitness and endurance, sustaining a steady state where your breathing increases, yet you can still maintain rhythm and control. This is often pursued through longer duration sessions like continuous running or sustained cycling efforts.
Zone 3.5 Cardio: This is not a standard heart rate zone classification but can be interpreted as a moderate intensity level above Zone 2 and below high-intensity intervals. Engaging in moderate-intensity exercise is beneficial for improving overall cardiovascular fitness and endurance, sustaining a steady state where your breathing increases, yet you can still maintain rhythm and control. This is often pursued through longer duration sessions like continuous running or sustained cycling efforts.
Zone 5 Cardio: This involves short bursts of maximum effort, such as high-intensity interval training (HIIT). Ideally done once per week, it targets near-maximal heart rates, greatly improving cardiovascular capacity, strength, and hypertrophy for the legs without risking overtraining. A practical example includes sprints on an assault bike with 20-30 seconds all-out followed by a short rest period, repeated over several rounds
Zone 5 Cardio: This involves short bursts of maximum effort, such as high-intensity interval training (HIIT). Ideally done once per week, it targets near-maximal heart rates, greatly improving cardiovascular capacity, strength, and hypertrophy for the legs without risking overtraining. A practical example includes sprints on an assault bike with 20-30 seconds all-out followed by a short rest period, repeated over several rounds