Cardiovascular Aerobic Exercise“Intensity”

KH 2520Department of Kinesiology and HealthGeorgia State University

What is Aerobic Exercise? Activities that use large muscle groups

in a continuous, rhythmic fashion

Examples…

FITT Principle Frequency Intensity Time (Duration) Type (Mode)https://www.youtube.com/watch?v=_UabUNrjSE4

https://www.youtube.com/watch?v=cyJgTTUoBDk

Cardiorespiratory Aerobic Fitness• Frequency

• Intensity:– 30 - 85% VO2 Reserve– 57 - 94% Heart Rate Training Range

• Duration

• Mode:– Activities using large muscle groups,

maintained continuously, rhythmic, aerobicRecommendations of the American College of Sports Medicine

Exercise Intensity ConsiderationsFitness goals / Behavior Change Individual preferencesLevel of fitness

Exercise history Medications that may affect HR or CO Functional limitations, symptoms

Exercise mode: e.g. swim vs. run

Rating ofPerceivedExertion*

67 . . . . . . . Very, very light89 . . . . . . . Very light1011 . . . . . . . Fairly light1213 . . . . . . . Somewhat hard1415 . . . . . . . Hard1617 . . . . . . . Very hard1819 . . . . . . . Very, very hard20

*Noble, BJ; Borg, GAV; Jacobs, I; Ceci, R; Kaiser, P. MSSE, 1983

Cardiorespiratory Fitness: IntensityRating of Perceived Exertion (RPE)

Subjective testHeart Rate Training Range:

30 - 85% Heart Rate Reserve 57 - 94% Maximum Heart Rate

“Talk Test” Interrelates with frequency, duration

How to determine my Resting Heart Rate (RHR)

1st Do it when at rest (not during PA) 2nd Find your pulse

Carotid artery (neck) or radial artery (wrist)

3rd Use index and middle fingers 4th Count how many beats occur in 10

seconds then multiply by 6

(Beats in 10 seconds) x 6 = Resting Heart Rate (RHR)

How to calculate my Maximum Heart Rate (MHR) Do this simple equation: 220- age =

MHR Subject to health conditions

Age - 220 HRmax Example for a 40 year old:

HRmax = 220 – AgeHRmax = 220 – 40HRmax = 180 bpm

How to calculate my Heart Rate Training Reserve(HRR) Heart Rate Reserve is the difference

between one’s MHR and RHR This is equivalent to percentage of VO2

reserve

Example for a 40 year old:

HRmax = 220 – Age = 180 bpmRHR = 60HRR = 180 – 60 = 120 bpm training

range

What is Heart Rate Reserve?

HRmax

Resting HR

180 bpm

60 bpm

120 bpm

Target HR by % Heart Rate Training Range

Example: HRmax = 180 bpm HRrest = 60 bpm

HRR = HRmax - HRrestHRR = 120 bpm

50% HRR: Hrmax (% desired)180 (.50) = 90 bpm

85% HRR: HRmax (% desired)180 (.85) = 153 bpm

HRTR = 90 – 153 bpm

Aerobic Training Range should be between 50-85% of MHR

Target HR by % Heart Rate Max

Example: HRmax = 180 bpm HRrest = 60 bpm

60% HRmax: 180 bpm x .60 = 108 bpm

90% HRmax: 180 bpm x .90 = 162 bpm

HRTR = 108 - 162 bpm

Talk Test for Aerobic Intensity

Conversation is easy…

Conversation gets a bit more difficult…

You can no longer talk during exercise…

You are out of breath completely…