Cardiovascular Fitness &

FlexibilityBryan Babcock

Cardiovascular Fitness

Aim of cardiovascular training: Improve the efficiency of the heart, lungs, vascular system and, muscles in picking up, delivering and utilising oxygen

The ability of the body to utilize oxygen efficiently

Increase VO2 max Decreases resting heart rate and increases stroke volume Decrease in body fat Reduces blood pressure Increases LDL (good) cholesterol Improves glucose metabolism Greater efficiency in transport and utilisation of oxygen Improved substrate utilisation

Benefits of Cardiovascular Training

Progression of cardiovascular fitness

For general population the primary goal for the exercise prescription is to encourage activity & improve health

PA guidelines – accumulate at least 30 min moderate PA most/all days of week

Initially encourage physical activity in preparation for structured program

ACSM identifies 3 stages of structured programming progression:Initial conditioning Purpose – become more physically active & prepare for exercise

program Duration 4 – 6 weeks Low aerobic intensity Every other day 10-15min Minimal discomfort – increases adherence May start with intermittent activity

Progression of cardiovascular fitness

Improvement conditioning Duration 6 months Increase duration over intensity Aim 20 min continuous aerobic activity 60-85% HR Once recommended 20-60min duration achieved intensity can

be increased gradually

Maintenance After 6 months Client has adhered to exercise regime Reassess and review program & goals to maintain

interest/adherence

Programming

Aim for general fitness: 40-60min continuous at 60-80% HR

Cardiovascular exercise can be completed 6 days /week (1 rest day)

High intensity every other day

Relationship between intensity & timeHigher intensity – shorter duration

Use it or lose it: Significant reduction in fitness after 52 weeks of inactivity 50% loss after 4 –12 weeks 100% after 10 –30 weeks

Select endurance-type physical activities, including formal aerobic exercise training, house and yard work, and physically active, recreational pursuits

Most effective exercises for improvement employ large muscles in activities that last longer those 20 minutes.

Mode

Predicting maximal Heart rate Needed to calculate target heart rate for exercise intensity Exercise testing more accurate in obtaining MHR

Uncomfortable & risky PMHR – many formulas but most common 220 – age

Recommended heart rates for aerobic conditioning Beginner / low fitness levels = < 60% Beginner / average fitness = 60 –70% Aerobically trained = 70 – 85%

Formulas for calculating working heart rate intensities (220 – Age) x desired intensity %

220 – 28 = 192 (MHR)192 x 0.6 = 115bpm192 x 0.7 = 134bpmTarget heart rate range for a 28 year old at 60-70% =

115-134bpm