Achieving Cardiorespiratory Achieving Cardiorespiratory FitnessFitness

Chapter 12

Benefits of CR TrainingBenefits of CR Training

Creates a stronger heart muscleIncrease number of RBCMakes YOU Cooler!Lowers BPHeart becomes “More Efficient”Produces more efficient breathing

Physical Activity and CR Physical Activity and CR FitnessFitness

Modes of Exercise

Best Type: Aerobic Exercise

Ex. Walking, running, swimming, cycling

Aerobic Exercise: meaning “w/ oxygen”

Involve large muscle groups

Activity over a prolonged period of time

Applying the Principles of Applying the Principles of TrainingTraining

Overload Principle– FIT

Principle of Progression

Principle of Specificity

Overload PrincipleOverload Principle

Frequency: How often you exercise– At least 3-5 exercise sessions per week

Intensity: How hard you exercise– 60-85% of MHR is the best range for intensity

Time: How long you exercise– 20 to 60 minutes of aerobic activity per session

Principle of ProgressionPrinciple of Progression

To improve your fitness level, one must place additional overload on the body

Ways to Increase Demands on the Body– Run or Walk a longer distance– Run or Walk a distance in a faster time– Swim more laps– Increase the number of days you work out

Principle of SpecificityPrinciple of Specificity

Cardiorespiratory is your goal!It is necessary to participate in activities

that:– Condition the Heart– Condition the Circulatory System– Condition the Lungs

(Aerobic Activities are the most beneficial)

Determining Your Training Determining Your Training Zone Zone

MHR (Max Heart Rate)– (220-Age = MHR)

THR (Target Heart Rate)– 60-85% of MHR– 220 x .60 = Low Range of THR– 220 x .85 = High Range of THR• For Best Results it is key to stay within THR

Recovery Heart RateRecovery Heart Rate

Time it takes for the heart to return to it’s normal state

Ex. 5 minutes after end of exercise– HR = 120 bpm

Ex. 10 minutes after end of exercise– HR = 100 bpmThe quicker a persons Recovery HR indicates a

healthier person!

Guidelines for the Exercise Guidelines for the Exercise SessionSession

Warmup (5-10 minutes)– Preparing the body for exercise

Exercise Program (20-30 minutes)– 60 to 85% of MHR, aerobic activity

Cool Down (5-10 minutes)– Allows to return to starting point, prevent blood

pooling and dizziness Muscle Toning (10-12 minutes)

– Optional, work on flexibility, crunches

Interval TrainingInterval Training

Alternating periods of exercise with periods of rest

Walk, Jog, Walk, JogAdvantages of Interval Training

– Accomplishing more work in less time– Achieving greater intensity– Reducing boredom

Best Way to Determine Best Way to Determine Intensity of WorkoutIntensity of Workout

Heart Rate

Are you ready to get in shape?