Maximizing Cardiorespiratory Maximizing Cardiorespiratory FitnessFitness

Aerobic Exercise is like a combination of psychotherapy,

physical therapy, and stress management all concentrated in

one 30-minute session.

Cardiorespiratory BenefitsCardiorespiratory BenefitsLower resting heart Lower resting heart raterateIncreased stroke Increased stroke volumevolumeIncreased rest of Increased rest of heart between heart between beatsbeatsIncreased OIncreased O2 2

capacitycapacityImproved exercise Improved exercise performanceperformance

Reduction in blood Reduction in blood pressurepressureImproved lipid Improved lipid profileprofileQuicker recovery Quicker recovery for the heart after for the heart after exerciseexerciseRegression of Regression of atherosclerosisatherosclerosisReduced chance of Reduced chance of illness/deathillness/death

Body Composition/Physical Body Composition/Physical Appearance BenefitsAppearance Benefits

Reduced body fat percentageReduced body fat percentage

Increased lean body massIncreased lean body mass

Firmer, more toned musclesFirmer, more toned muscles

Psychological BenefitsPsychological BenefitsEnhanced sense of Enhanced sense of well-beingwell-being

Increased sense of Increased sense of self-disciplineself-discipline

Reduced state of Reduced state of anxietyanxiety

Increased coping Increased coping abilityability

Improved quality of Improved quality of sleepsleep

Decreased levels of Decreased levels of depressiondepression

Improved mental Improved mental acuity, learning, acuity, learning, memorymemory

Feeling of Feeling of relaxationrelaxation

Relationship Between Exercise and Relationship Between Exercise and Chronic DiseaseChronic Disease

Cardiorespiratory fitness can reduce Cardiorespiratory fitness can reduce the development of several chronic the development of several chronic diseases, such as:diseases, such as:

Cardiovascular diseaseCardiovascular disease

High blood pressureHigh blood pressure

Type 2 diabetesType 2 diabetes

CancerCancer

OsteoarthritisOsteoarthritis

OsteoporosisOsteoporosis

CV Disease Risk Factors

Unhealthy combination of “good” and “bad” cholesterol – quadruples the risk.Diabetes - quadruples risk in women, doubles in

men.Hypertension – nearly triples risk in men,

doubles for women.Stress and Depression – triple the risk.Healthy Diet – decreases risk by almost 30%.Abdominal Obesity – more than doubles the

risk.Lack of Exercise – increases risk by about 20%.Smoking – double or triple the risk.

The FITT PrescriptionThe FITT Prescription

Cardiorespiratory fitness Cardiorespiratory fitness development involves 4 factors:development involves 4 factors:

Frequency: 3 – 5 x weekFrequency: 3 – 5 x week

Intensity: 60 – 80% heart rate Intensity: 60 – 80% heart rate

Time: 20 – 60 minutesTime: 20 – 60 minutes

Type: continuous and rhythmicType: continuous and rhythmic

Target Heart Rate: Karvonen Target Heart Rate: Karvonen EquationEquation

220 – age = 220 – age = MHRMHR -> ->[[MHR (max. heart rate)]MHR (max. heart rate)] – resting HR = – resting HR = HR ReserveHR Reserve -> ->

[[Heart Rate ReserveHeart Rate Reserve] x (Between .60 and .80) + resting HR = ] x (Between .60 and .80) + resting HR = Target Heart RateTarget Heart Rate

Example of a 20-year-old with an RHR of 70 beats/min. and Example of a 20-year-old with an RHR of 70 beats/min. and beginning a program for the first timebeginning a program for the first time::

220 – 20 = 220 – 20 = 200 (MHR)200 (MHR)200200 – 70 = – 70 = 130 (HR Reserve)130 (HR Reserve)

130130 x .6 + 70 = x .6 + 70 = 148148