2-Cardiovascular Endurance

Target Heart Range (THR)

207- (Age x .7) = Estimated Max Heart Rate Max HR - Resting HR = HRR HRR x .60 + Rest HR = 60% Max HR HRR x .85 + Rest HR = 85% Max HR EXAMPLE: 20 year old, 70 Rest HR 207 X 14 = 193 Max HR 193 - 70 (rest heart rate) = 123 123 x .60 + 70 = 144 bpm 123 x .85 + 70 = 180 bpm 60% = 144bpm 85% = 175 bpm

Cardiovascular Exercise

A good exercise prescription should include the following 5 minute warm up Exercise session inside your Target Heart Range 5 minute cool down Stretching

ACSM Cardio Guidelines

Adults should get at least 150 minutes of moderate-intensity exercise per week. 30-60 minutes of moderate-intensity exercise 5/week. OR 20-60 minutes of vigorous-intensity exercise 3/week. One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise. Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk. People unable to meet these minimums can still benefit from some activity.

Anaerobic

Exercise that does not require oxygen to produce ATP energy

Aerobic

Exercise that requires oxygen to produce ATP energy

FITT Principle for Health Maintenance

Frequency: 3-4 times per week Intensity: 60-85% THR Time: 30-45 minutes inside THR Type: Aerobic Exercises

FITT Principle for Weight Loss and Increased VO2max

Frequency: 5-7 times per week Intensity: 60-85% THR Time: 45-60 minutes inside THR Type: Aerobic Exercises

HIIT TrainingHigh Intensity Interval Training

HIIT is a form of interval training to improve cardiovascular fitness. Training that alternates short periods of high intensity exercise (85% THR) followed by a recovery period Work and recovery is on a ratio of 2:1 30 seconds to 60 seconds of high intensity exercise followed by 15-30 seconds of rest HIIT training is different than Tabata because it is longer and usually last about 20-30 minutes

ATP

Is the energy that makes your entire body work and live. You must have ATP for energy to live and exercise

Intensity of Exercise

Light 30-39 THR Moderate 40-59 THR Vigorous 60-89 THR

Moderate vs Vigorous Intensity Exercise

Light to Moderate Provides adequate health benefits such as reducing the risk of disease Moderate to Vigorous More beneficial health benefits than moderate. Help improve overall fitness. Increases VO2max

Frequency of Exercise

Maintain cardiorespiratory fitness 3 days/week Additional improvements of VO2 max 5 days/week Enhanced weight loss Most Days

Maximal Oxygen Uptake (VO2max):

Max amount of oxygen the body is able to utilize per minute of physical activity. This is the best indicator of aerobic fitness.

Example of Tabata Exercises

Sprints Burpies Jump Lunges High Knees Jumping Jacks Jump Rope

Cardiovascular Endurance

The ability of the heart and lungs to deliver oxygen to the muscles to meet the demands of physical activity.

Time of Exercise

Time: THR: Intensity 20-60: 60-89: vigorous 30-60:40-59: Moderate 45:30-39: light 60:<30: very light

Tabata Training

Training time is only 4 minutes long Perform a 5 min easy warm up. Perform an Exercise at 100% intensity for 20 seconds followed by a 10 second rest You perform this cycle 8 times which is a total of 4 minutes Choose large muscle groups (legs) Use the same move for all 8 repetitions for best results

Cardiovascular Exercises

Walking Jogging/Running Cycling Rowing Elliptical Trainers Swimming Stair Master Boot Camps Zumba Spinning Class Dance/Hip Hop Racquet Sports Aerobics Group Exercise

Prescription

Week Frequency/week Min. Inte 1:5-7:5:Light 2:5-7:10:Light 3:5:15:Light-Moderate 4:5:20:Light-Moderate 5:3-5:25:Moderate 6:3-5:30:Moderate

Cardiovascualr Exercise Prescription

When starting an exercise program you should start with a short duration with light intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries. This also creates a good habit of exercising After week 6 continue to gradually increase minutes and gradually increase intensity

Cardiac Output

amount of blood pumped by the heart in on minute.

Stroke Volume

amount of blood pumped in one beat

Recovery time

amount of time the body takes to return to resting levels after exercise

Fartlek Training

is defined as periods of fast running intermixed with periods of slower running and is free-flow. Sprint to mailbox, jog to street light, walk to stop sign. You decide on the duration of the trainings

Interval Training

is precisely timed. 30 second sprint, 30 second jog, 30 second walk. Then repeat up to 10 times