Cardio in the Gym

For this workout we will be going to the gym to explore the different cardio machines.

Goal: to do 30 minutes (complete) of cardio

Information to be recorded during exercise class:

Maximum Heart Rate*: 220 - (age) = _____

Healthy Heart Zone: between 65 and 85 % of the maximum HR:

• 65 % of Max HR = _____
• 85 % of Max HR = ______

* Heart Rate – To calculate find your pulse, count # of times your heart beats in 15 sec. and multiply that by 4. If you have access to a heart rate monitor I recommend using one.

Choose an exercise machine (you may choose to do one for the duration of the 30 minutes or use two different machines, each for 15 min.)

 - Resting Heart Rate before Exercise ____________

 - Heart Rate Approx. half way through exercise ___________ Are you in the HR zone?     Yes     No

 - Immediately following exercise __________     Are you in the HR zone?     Yes      No

 - 5 Minutes following exercise ___________

Information to be recorded after exercise

Rate of Perceived Exertion (RPE) Scale of 1-10 describing the intensity of the workout. 1 being no exertion (sitting on the couch), 10 being maximal exertion (brink of passing out).

Highest RPE felt during exercise____________ What were you doing then?_________________

Exercise: cardio-respiratory for a minimum of 30 minutes.

Reflection:

1. Explain the exercise you did and equipment you used (if any).
2. Overall opinion of the workout, did you enjoy it? Was it hard enough? Too hard?