Cardiovascular Endurance

Components of a good cardiovascular workout:

Warm Up Exercise Phase - F.I.T.T. Cool Down

Movement and Stretch

Purpose is to increase blood flow to muscles and prepare them for vigorous exercise (5-10 minutes)

Cooldown

Purpose of a cool down is to bring your heart rate back down to the resting heart rate. It also helps muscles get rid of built up waste products from exercise. (Lactic acid and carbon dioxide)

Aerobic

-Ability to perform nonstop physical activity using large muscle groups while maintaining a heart rate within 70-85% of maximal heart rate for 30 minutes or more. Aerobic exercises increase the amount of oxygen that your body takes in and uses.

Anaerobic

-Ability to perform physical exercise that maintains a THR between 70-85% for less than 2 minutes. Most anaerobic exercises develop muscular strength, muscular endurance, or flexibility.

Types Of Physical Activity

Aerobic, Anaerobic

Vascular

Blood Vessels

F.I.T.T. Principle

F- Frequency I- Intensity T- Time T- Type

Cardio

Heart

I- Intensity:

How hard you work. Must have heart rate in the Target Heart Rate Zone (THRZ), which is 70-85% of Maximal Heart Rate (MHR). (14 - 18 beats in 6 seconds)

T- Time:

How long you exercise. Must exercise in the THRZ for 30 minutes 3-4 times per week.

Benefits of Cardiovascular Endurance

Increase in oxygen Improved extraction of oxygen from blood to muscles Increase in the amount of blood the heart pumps with each beat Increased speed of recovery to resting heart rate Decreased blood pressure Improved muscle function

anaerobic exercise

Lifting weights, push-ups, sprinting, football, tennis, hockey, basketball, soccer, softball, baseball and volleyball

Warm-up

Movement and Stretch

aerobic exercise

Swimming, speed walking, running, cross country skiing, cycling, jump roping, dance aerobics and hiking

Cardiovascular Endurance

The ability of the heart, lungs, blood, blood vessels and all related systems to keep working during an exercise effort.

F- Frequency

The number of times per week you exercise. To maintain CV fitness you need to exercise at least 3 times per week. To improve CV fitness you need to exercise 4 or more times per week. (7 times is even better).

T- Type:

The specific activity you choose. Be sure it is specific to aerobic or anaerobic endurance. Choose something you enjoy doing.

Arteries

carry blood away from the heart to the muscles. (Arteries and away start with letter "A")

Veins

return blood back to the heart.