The health and functioning of the heart and lungs, as well as the circulatory system and circulatory system is known best under the term cardiorespiratory fitness. The ability of the heart to pump oxygen through the blood and transport nutrients to the active tissues of the body is also part of cardiorespiratory fitness. Cardiovascular fitness, aerobic endurance, or aerobic capacity are all terms that can be used to describe the exercise environment. These terms can be used interchangeably.
Many benefits have been associated with cardiorespiratory exercise, including a reduction in cardiovascular disease and increased fat utilization. This can also reduce obesity and hypertension. Others include an increase in heart function, oxygen consumption and the ability to do everyday tasks more efficiently, a decreased resting heart beat, lower body fat, and better management of diabetes.
For maximum safety and effectiveness in cardiorespiratory programs, it is important to adhere to certain guidelines. These are the key to measurable improvements. This is the FITT principle.
Frequency 3-5 times per week
Intensity 60-90% predicted MHR
The time for aerobic exercise is between 15 and 60 min.
Type activities: walking, cycling and swimming.
The frequency of your exercise sessions is the amount you do each week. ACSM recommends that you exercise 3-5 times per week in order to increase cardiorespiratory fitness, and maintain or improve your body’s optimal fat level.
The intensity of your exercise sessions is called Exercise INTENSITY. Although there are many ways to monitor exercise intensity, these methods are all universally applicable and can be applied to anyone.
The heart rate (MHR).
Rating of perceived exertion (RPE).
Method known as the ‘talk test.
The following factors determine the maximum heart rate (MHR).
Age: Men 220
Age 226 for women
For a 34-year old male, this would be 186 beats per hour (bpm). The equation then adjusts for your exercise intensity to create an exercise intensity specific to your experience, fitness, abilities, and related to your fitness goals. For those who are just beginning an exercise program or have low levels of fitness, intensities of 50-60% MHR may be beneficial. The more physically fit will be able to use higher intensity levels, up to 90% of MHR. For the majority of people, 60 to 80% MHR should be sufficient.
RPE is the ‘Rate Of Perceived Excertion’ (RPE) scale. It considers everything that influences exercise intensity as well as how we perceive it, such fatigue, environmental conditions and other factors. This scale corresponds to Heart Rate intensities, and allows participants to evaluate their effort. This can be used with Heart Rate to teach us to listen and to our bodies rather than ‘zoning out’.
The “talk test”: A simple method anyone can use. It is based upon the idea that exercise intensity should not be too intense if it is difficult to have a conversation during exercises. The exercise intensity must be high enough to elevate core body temperature, and stimulate sweat.
Time is the time taken to complete an exercise. This is dependent upon the intensity and duration. ACSM (American College of Sports Medicine), recommends at most 15 minutes of exercise per session to increase cardiorespiratory health. For more deconditioned people, it may be necessary to complete multiple sessions of short exercise until they build up a baseline from which improvement in cardiorespiratory health can be achieved.
Exercise TYPE is determined by your capabilities, personal goals, availability of time, equipment, facilities, and interests. There are many options. They include all movements that use large muscles groups and last at least 15 minutes.
Start with suggested minimums when starting an exercise program. For 15-20 minutes, three times per week at 55-65% maximum heart rate.
In order to achieve improvements and changes in cardiovascular fitness and endurance, this intensity should gradually be increased over the next weeks and months.
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