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Anaerobic Exercise-
"Without oxygen" this term essentially means that you are exercising your muscles at intensity high enough to deprive them of sufficient oxygen needed, causing a lactic acid build up. This occurs at about 90-95% of your maximum heart rate. Interval training takes advantage of the body being able to temporarily exceed the lactic threshold, then recovering while continuing to exercise below the threshold. This is what sets interval training apart from other traditional forms of exercise where the heart rate stays at a more constant rate.
Anaerobic Threshold/ Lactic Threshold-
Refers to the point in the anaerobic exercise when the lactic acid starts to build up at a rate greater than it can be removed out of the muscle.
Aerobic Exercise-
"With oxygen" this term refers to the body's use of oxygen in the energy-generating (metabolic) process. Benefits of aerobic training include: strengthening and making efficient the cardiovascular and pulmonary systems, improving circulation and decreasing blood pressure and resting heart rates, improved mental health, reduction of stress & depression. Aerobic training occurs roughly within 50-90% of your maximum heart rate.
Ex. jogging/distance running- aerobic
sprinting- anaerobic
Heart Rate-
The amounts of times per minute that your heart beats. An average resting heart rate is 70 (beats per minute) bmp. Fitness levels, sex, age and genetics play a part in your rhb.
Maximum Heart Rate-
This number measures how many times per minute your heart beats. It is used to determine the range of intensity you want to stay within during physical activity & exercise. To determine your range:
1. MHR= 220-age
2. Determine 50%-95% of your MHR to get a rough estimation of your aerobic & anaerobic zones.
Beginner's- want to stay in the 50%-60% range
Intermediate- 60%-80% range
Advanced- 70%-85% range
*during the anaerobic portions of classes, you may increase on these ranges for the short period of time
Perceived Rate of Exertion-
This scale is a quick and easy way to determine your level of intensity during any given session. Numbers refer to the intensity level of exercise:
1 Very weak
2 Weak
3 Moderate
4 Somewhat strong
5 Strong/intense
6
7 Very intense
8
9
10 Very, very intense
*adapted from Borg Scale
WHAT IS PIYO?
PIYO is the perfect fusion of Athletic Yoga, Pilates, Core
Training and Strength Moves. Piyo is the most time effective
workout that I have ever done...and I have been in the gym since the
9th grade :) Piyo includes the following:
Strength Training
(your body-weight is the resistance)
Core Training
Balance
Flexibility
Cardio...
Do you know that the definition of physical fitness includes ALL OF THE
ABOVE 5 components? We are able to do it all in 60 minutes.
Added Bonus: The music makes PiYo FUN, FUN, FUN! Every song is hand picked, high energy
and makes the time fly! I LOVE how I feel after! Really loose, great
posture and energized!
*"PiYo™
is all about strength training and core conditioning for people who
want to sweat their way to sculpted abdominals, increased core strength
and greater stability!! It’s the perfect fusion equaling strength
building, rhythmic movement and power with a foundation in Pilates and
yoga* that burns calories while transforming the body.
It includes modifications so everyone can participate, yet offers progressions
to challenge the more advanced, either way, you’ll get results."
-creator of PIYO, Chalene Johnson
*Athletic Yoga- (Non-Eastern Spiritual)
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