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Masters Weekly News Tuesday, September 7, 2021

Masters Weekly Announcements
Wednesday, September 7, 2021

 

1.  Evening Workout Time Change
2.  Mission Mile  

3.  Upcoming Events
4.  Karvonen Formula
5.  Words from Coach Mark

  

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Evening Workout Time Change


Starting today evening workouts will begin at 7:15 PM and end at 8:30 PM in the 50M pool.

Current Workout Schedule


 

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Mission Mile at Lake Mission Viejo

Sunday, September 12, 2021

 

MVN Team Roster
 

MVN Team Roster

First

Last

Age Group

Aaron

Ampula

45-49

Howard

Arao

60-64

Hamilton

Blake

55-59

Sherry M Wendzel

Brooks

60-64

Todd

Foos

45-49

Danny

Giometti

35-39

Ken

Greaux

50-54

Lorna

Ladd

50-54

Samantha

Maloney

25-29

Ian

Stuart

70-74

Margaret

Stuart

60-64

Michele

Supance

35-39

Carol

Wilson

60-64

Alena

Zikova

50-54

 


We will need help at the lake - to sign-up for service hours sign into www.mvnswim.org  and select the tab “meets” and look for the ‘job sign-up’ button listed next to the home meets; proceed to select job.

Thank you for your support!

 

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Karvonen Formula

 

Karvonen Formula is a mathematical formula that helps you determine your target heart rate zones.

Staying within this range will help you work most effectively during your cardio workouts depending on your training and health goals.

Worksheet to determine training heart rate zones

 

GENERAL ZONES

RECOVERY ZONE = 60% to 70% TARGET HEART RATE

          -Active recovery training should fall into this zone (ideally to the lower           end).

          -Also useful for very early pre-season and closed season cross-training when the body needs to recover and replenish.

AEROBIC ZONE = 70% to 80% TARGET HEART RATE

          -Exercising in this zone will help to develop your aerobic system and in particular your ability to transport and utilize oxygen.

          -Continuous or long, slow distance endurance training should fall                  under in this heart rate zone.

ANAEROBIC ZONE = 80% to 90% TARGET HEART

          -Training in this zone will help improve your body's ability to deal with           lactic acid.

          -May help to increase your lactate threshold.

 

Below a is a guide of 5 different zones

Zone 0 - Low Heart Rate Zone: 40% - 50% Max HR Beg. Exerciser Heart Rate Training Zone

Exercise Benefits: ideal heartrate training zone for beginning exerciser, or on Active Rest, easy or recovery training days.

Zone 1 - Healthy Heart Zone: 50%- 60% Max HR Easiest, Most Comfortable Zone Exercise

Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.

Zone 2 - Temperate Zone: 60% - 70% Max HR Cruise Zone you can train for extended periods of time,

75% - 85% of all calories from fat as fuel, 6- 10 calories per minute

Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.

Zone 3 - Aerobic Zone: 70% - 80% Max HR Transition Zone from two health zones to two perf. zones

Still feels comfortable, you will break a sweat, but no anaerobic burn sensation

Exercise Benefits: Improved overall functional capacity with increase in the number and size of blood vessels, increased vital capacity, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in size and strength of the heart, improvements in cardiac output and stroke volume.

Zone 4 -Threshold Zone: 80% - 90% Max HR Max Calorie Burn Zone

Exercise Benefits: Max fat burn, but you must be fit enough to train with some oxygen present for additional fat burn. No fat burning if exercising above fat burning heart rate. High total calories burned during exercise, high carbohydrates as source of calories. Improved VO 2 and higher lactate tolerance.

Zone 5 -Performance Red Line Zone: 90% - 100% Max HR Peak Race Zone. Athlete Only Zone!

Exercise Benefits:

Highest total calories burned, but lowest percentage of fat calories. Lactate tolerance zone.

This zone is ONLY for the VERY HEALTHY & FIT!!!

Spending too much time in this zone, even for elite athletes can be painful, cause injuries and lead to over training, which leads to poor performance!

 

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Up Coming Team Events

Sunday, September 12 - Mission Mile – Lake Mission Viejo
 

Sunday, September 19 – Backstroke Clinic
Registration is Open (www.mvnswim.org  under events)

Sunday, October 3 – Short Course Meters Meet @ Mission
Registration is Open!

 

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Words From Coach Mark
 

Are You Lacking Motivation?

Seven Tips to help you get back on track.

1. Set meaningful goals – find a reason to make the effort worth it.

2. Have realistic and intermediate goals – make them challenging and exciting.

3. Set daily short-term goals – where success can be guaranteed every day!

4. Have written goals with a completion date – It not a goal unless you write it down.

5. Keep a daily log book – chart your daily progress and record your successes.

6. Train with the winners – motivation is contagious, associate with those who can help you.

7. MAKE IT FUN!  – Start having fun again, soon you will be successful in your training and motivational problems will suddenly disappear.

 

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Mission Viejo Nadadores Masters

…a lifetime of…

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