PHYSICAL FITNESS:CARDIOVASCULAR

ENDURANCE

By: Meghann Elliott, Elizabeth Roggermeier, & Erin Turco

Cardiovascular Endurance The ability of the heart to provide oxygen to

muscles during physical activity for a prolonged period of time

The most important aspect of fitness Keeps the heart muscle, blood vessels, blood,

and lungs in excellent condition Higher cardiovascular endurance allows the

heart to beat fewer time per minute while at rest.

Cardiovascular Diseases

Conditions such as heart disease, high blood pressure, high cholesterol, coronary artery disease, and stroke that affect the heart and blood vessels

There is a direct connection between lack of physical activity and increase in risk of cardiovascular disease.

Being physically active keeps all muscles strong, including most importantly your heart muscle

WOW! In 2006, 631,636 people died of heart disease.

Heart disease caused 26% of deaths—more than one in every four—in the United States.

Heart disease is the leading cause of death for both men and women.

Inactivity increases risk for heart disease by almost 40%.

Over half of the U.S. adults do not practice the recommended level of physical activity.

In 2010, heart disease alone cost the U.S. $316.4 billion.

Recommendations Children and adolescents should

perform 60 or more minutes of physical activity each day.

Aerobic activity should make up a majority of the 60 minutes of physical activity.

Make physical activity part of your family’s daily routine.

Make physical activity fun!

Beginner’s Cardiovascular Training Program:

Day Exercise#1 Exercise#2 Exercise#3

1 Treadmill 15-20min- light jog to run

Rowing Machine 15-20min- quick pace

Push-ups 3 sets of max # of reps

2

Cardio Bike 15-20min- medium to quick pace

Chin-ups 3 sets of max # of reps

Step Machine 15-20min- quick pace

3 Treadmill 15-20 min- light jog to run

Skipping Rope 10-15min- fast pace

Tricep Dips 3 sets of max # of reps

References: http://

generalfitness.tripod.com/id4.html http://

www.cdc.gov/physicalactivity/everyone/guidelines/children.html

http://www.everydayhealth.com/heart-health/index.aspx

http://www.healthyflesh.com/cardiovascular-endurance/