Friday, February 10, 2012

Heart Rate and reaching a steady state!

Single Leg Deadlift

This week we did one session of work capacity, where the athlete pushes themselves as close to their max heart rate ( which is 220 minus age, standard deviation of plus or minus 10) for a certain amount of time and having the athletes try and keep their heart rate at a steady state within 5 beats for an entire 15 minutes. The athlete might have had to stop or speed up to keep their heart rate within those 5 beats. The more conditioned the person is the easier it is for them to reach a steady state and also stay there. The definition of steady state is the condition of a system or physiological function that remains relatively constant. For example after a few minutes of submaximal exercise the person reaches state when the heart rate and oxygen tend to remain constant. Usually someone that is trained has a lower steady state than someone that is untrained.


w.u. Ladder

20 minutes staying at steady state as many rounds as possible

10x box jump
20x step-ups
10x swings
10x jingle jangles
10x push- press


6 rounds

8x ea single leg deadlift
6x ea single leg touch
angel stretch

2 rounds

45 sec Jane fonda