Effects of Cardio Vascular Exercise Target Heart Rate Heart Rate Reserve Recovery Heart Rate Various Cardiovascular Workouts

1. Cardiovascular / Aerobic
Exercises
Is Cardiovascular synonymous with aerobic exercise ?
Do the two mean the same ??
Dr.Ashish Phulkar
LNIPE Gwalior

2. Cardiovascular / Aerobic exercise
simply means that you're involved in
an activity that raises your heart rate
to a level where you're working, but
can still talk !!

3. Benefits of Aerobic Exercises
• Generic benefits of any exercise viz. helping burn
calories and loosing weight i.e. weight
management but specifically strengthens the heart
& increases the lung capacity, reducing the risk of
high blood pressure, heart attacks, DM.
• Collateral benefits e.g. reduces stress, helps one to
sleep better & in general makes one feel good.
Bottom line:
One needs cardio to get one’s weight under control
and get one’s stress to a tolerable level.

4. FITT Principle
F : Frequency
I : Intensity
T : Time
T : Type

5. What Type of Aerobic Activity ?
Depends on :
• What kind of activities you'd like to do ?
• What's accessible to you ?
• What fits your personality ?
• What you'd feel comfortable fitting into your life ?
You may not know what type of activity you enjoy
yet. This is an on going experiential learning.
Choice of indoor V/s outdoor activities

6. • There is no 'best' cardio exercise. Anything that you
enjoy & that gets your heart rate up fits the bill !
• It's not what you do, but how hard you work. Any
exercise can be challenging if you make it that way
• Do something you enjoy. If you hate gym workouts,
don't force yourself onto a treadmill. If you like
socializing, consider sports, group fitness, working
out with a friend or a walking club.
• Choose something you can see yourself doing at
least 3 days a week.
• Be flexible and don't be afraid to branch out once
you get comfortable with exercise.

7. Duration
• You should work on duration before you work on
anything else--it's more important to work on
continuous exercise than to worry about how fast
you're going or how hard you're working.
• After you choose what to do, the most important
element of your workout will now be how long you
do it.
• If you're a beginner, start with 10-20 minutes and
add more time to each workout until you're up to
30 minutes.

8. Duration contd.
• Workout for 30-60 minutes most days of the week,
but don't feel like you have to start at that level if
you're not ready.
• Keep in mind that doing too much cardio is a no-no
as well and can actually backfire. There is a point
of diminishing returns, so keep it reasonable (3-6
days a week, depending on your fitness level), vary
your intensity and don't forget to take rest days
when needed.
• Shorter sessions of cardiovascular exercise provide
the same health benefits as one continuous 30-
minute workout, as long as you stay active for at
least 10 minutes at a time.

9. Duration contd.
• Going beyond the minimum exercise
recommendation produces more significant health
benefits, including additional help with weight
management.
• If you're in good health and have your doctor's
approval, 300 minutes or more of moderate
cardiovascular exercise can help you reduce your
risk for developing chronic health conditions, as
well as help you lose weight or maintain your
weight. That means working up to 60 minutes of
continuous activity five days a week or breaking up
your workouts into 10 sessions at 30 minutes each
throughout the week.

10. Frequency
• The frequency will depend on your fitness level and
your schedule. Beginners should start with about 3
non-consecutive days of cardio and work their way
up to more frequent sessions.
The general guidelines are:
• To maintain current fitness level: 2-4 days a week (at
least 20 minutes)
• To lose weight: 4 or more days a week (at least 30
minutes)
• The American College of Sports Medicine
recommends three to five days a week for most

11. Intensity
• Once you've gotten used to exercise (and are up to
30 minutes of continuous movement) you can start
working on your intensity. How hard you work is a
crucial factor in your workout because:
• How hard you work is directly related to how many
calories you burn
• Raising intensity is the best way to burn more
calories when you're short on time.
• It's an easy part of your workout to change--all you
do is work harder !

12. Intensity contd.
Aerobic exercise is generally classified as :
 Low intensity : e.g. Gardening, House work, Walking, Painting, Washing
the car.
 Medium or moderate intensity : e.g. Brisk walking, bicycling, sports,
dancing, hiking
 High intensity : running, brisk climbing stairs, aerobics, spinning, jumping
rope, strength / weight training
Low intensity for beginners, those with heart conditions or those weighing
over 250 lbs. To exercise at low intensity, your target heart rate should be 50-
65% of your MHR. Depending on your weight, low intensity exercise will burn
an average of 2.5 calories per minute.
Your weight (in KG) Calories per minute
45-55 1
56-65 1
66-75 2
76- 80 2
86 – 95 3
96- 105 4
Over 106 kg 5

13. Moderate Intensity
• For individuals comfortable with beginning a more
active exercise program
• Exercising at medium / moderate intensity level
requires the use of large muscle group e.g. back,
chest, legs and buttock
• At a medium intensity level, exercisers work at 65 to
75% of their MHR.
• Depending on your weight Medium intensity exercise
burns an average of 7.5 calories per minute.
Your weight (in pounds) Calories per minute
100-125 3
126-150 5
151-200 7
201-250 8
251-300 9
301-400 10
Over 400 11

14. High Intensity
• For : regular exercisers looking to step things up. These
exercises are for individuals who exercise daily and
have either hit a plateau (currently in maintenance) or
are looking for something more intense to incorporate
in their exercise routine. It is not or beginners.
• At a high intensity exercise level, you are exercising at
75 to 85 % of your MHR.
• Depending upon your weight, high intensity exercise
burns an average of 14.3 calories per minute.
Your weight (in pounds) Calories per minute
100-125 7
126-150 9
151-200 12
201-250 14
251-300 16
301-400 20
Over 400 22

16. Aerobic exercises that burn highest calories
Activities Estimate of calories burned
in one hour
Rowing 700
Running (fast) 800-900
Kickboxing 800
Playing Football 630
Playing Basketball 700
Playing handball 580
Playing Hockey 640
Swimming 500
Skiing (fast) 500

17. Aerobic exercises that burn less than 500 calories per hour
Activities Estimate of calories burned in one
hour
Playing badminton 420
Aerobics 360
Playing tennis 390
Playing Volleyball 400
Jogging (Light) 480
Horse-riding 300
Gold (walking, no Cart) 270
Cycling 349

18. HEART RATE
• Number of times heart beats/min
• Healthy Adult- 60-80 beats/min.
• Sedentary, middle aged-100 beats/min.
• Elite Athletes- 28 to 40 beats/min.
• EFFECTS
• Recovery rate of heart will increase.
• Reduction of Heart rate as much as 10-12bpm.

19. • Depending on your fitness level and health issues,
however, activities classified as moderate-intensity
exercises may require vigorous effort, qualifying
them as high-intensity activities.
• On a scale of one to 10, moderate exercise ranks
about a five or six in terms of perceived exertion.
Slow down your walk or ease off the intensity of
other activities, if necessary, to achieve the desired
exertion.

20. Recommendations
• Aerobic exercise recommendations from the American
College of Sports Medicine (ACSM) and the American Heart
Association (AHA) apply to healthy adults up to age 65.
• The guidelines promote at least 150 minutes of moderate
cardiovascular exercise per week and encourage daily 30-
minute sessions.
• If you haven't been physically active recently, start with
shorter sessions of 10 to 15 minutes and increase the
duration by 10 to 15 percent per week until you reach the
30-minute target.
• If you opt for higher intensity exercise, work up to 20
minutes at least three days a week to meet the minimum
recommendation. (Excepting health conditions)

21. Heart Rate / Pulse
Your pulse is your heart rate or the number of times
your heart beats in one minute.
A heart beat is when the heart contracts to pump
blood through your system.

22. How to feel your pulse
• Place the tips of your index, second and third
fingers on the palm side of your other wrist below
the base of the thumb
• Press lightly with your fingers until you feel the
blood pulsing beneath your fingers.
• Use a watch with a second hand.
• Count the beats you feel for 1 full minute.

23. Normal Pulse
Normal Heart Rates at rest :
• Children (ages 6 - 15) :
70 – 100 beats per minute
• Adults (age 18 and over) :
60 – 100 beats per minute

24. Maximum Heart Rate (MHR)
• MHR is the highest number of beats your heart
contracts during a one minute measurement.
• MHR is a useful tool to measure training intensities
and typically is used to measure or predict the
level of exercise.
• It's always good to measure your MHR while doing
exercises to ensure you stay within a safe range or
use it to measure if the exercise is actually working
well enough to raise your heart rate to acceptable
ranges and levels.

25. Measurement of MHR
• The best method of determining your individual
maximum heart rate is to be clinically tested and
monitored on a treadmill. This is called a treadmill
stress testing and is done by a cardiologist or
certified physical therapist.
• Age Predicted Maximum Heart Rate Formula :
WOMEN: 226 - your age = age-adjusted Max HR
MEN : 220 - your age = age-adjusted Max HR

26. Heart Rate Vs Age

27. Target Heart Rate (THR) Zone
• Target heart rate zone is the zone of heart rate expressed as a percentage of
the MHR
• Ideal Target Heart Rate Zone is 60 to 80 percent of your Maximum Heart
Rate (MHR). You gain the most benefits and lessen the risks when you
exercise in this THR zone.
• It is not recommended to exercise above 85 percent of your MHR because
intensity at that level increases both cardiovascular and orthopedic risks
with minimal, additional health-related benefit from the exercise.
• Always check with your health care provider before starting an exercise
program. Your health care provider can help you find a program and target
heart rate zone that matches your needs, goals and physical condition.
• When beginning an exercise program, you may need to gradually build up
to a level that is within your target heart rate zone, especially if you have
not exercised regularly before. If the exercise feels too hard, slow down. You
will reduce your risk of injury and enjoy the exercise more if you don't try to
over-do it!
• To find out if your are exercising in your target zone (between 60 and 80 percent of
your maximum heart rate), stop exercising and check your 10-second pulse. If your
pulse is below your target zone, increase your rate of exercise. If your pulse is
above your target zone, decrease your rate of exercise.

28. Age Related Target Heart Rate During Exercise
Age Predicted MHR Min-max Heart Rate (BPM)
15 205 123 - 164
20 200 120 - 160
25 195 117 - 156
30 190 114 - 152
35 185 111 - 148
40 180 108 - 144
45 175 105 - 140
50 170 102 - 136
55 165 99 - 132
60 160 96 - 128
65 155 90 - 120
70 150 90 - 120
75 145 87 - 116
Above range corresponds to 60 to 85 % of MHR

29. Target Zone
• A target zone is a heart rate range that helps you
maintain an intensity level while you work out.
• There are different target zones for different types
of athletes and levels of exercise you are following.
• Target zones typically correspond with a specific
exercise goal and helps to effectively grade if an
exercise is actually working for you or overworking
you.

30. Fitness Target Zones: Heart Rates
Exercise Level Benefits
Intensity Level
(Max HR %)
Light Exercise
Healthy Heart
Maintenance
50% - 60%
Weight Loss Burn Fat & Calories 60% - 70%
Base - Aerobic Increase stamina & endurance 70% - 80%
Conditioning
Fitness conditioning, muscle
building, and athletic training
80% - 90%
Athletic - elite Athletic training and endurance 90% - 100%

31. Typical Aerobic Exercise session
ACSM (2006) p.137

32. DIET ,WEIGHT,ENERGY-WHAT ARE THE LINKS?
• Kilojoules taken in each day= Kilojoules burned up each day
Weight stays constant
Weight Gained
Weight Lost
Kilojoules taken in each
day> Kilojoules burned up
each day
Kilojoules taken in each
day< Kilojoules burned up
each day

33. Resting Heart Rate
Resting heart rate is the number of beats in one
minute while you are at a complete rest state.
Your resting heart rate indicates your basic overall
heart health and fitness level.
The more conditioned your body is, the less effort it
needs to make to pump blood thru your body.

34. Safe Heart Rate
• Your "safe heart rate" is a heart rate that is
prescribed to help moderate and supervise your
exercise training so that you don't over do it.
• This range is typically about 60% of the maximum
heart rate and helps to reduce the amount of
stress on the heart while gaining good effects of
exercise.

35. Heart Rate Reserve
The heart rate reserve is the difference between your
Max HR and your Resting HR. For instance, if your
Max HR is 150 bpm and your resting HR is 65, this
means your heart rate reserve is 95. (150 - 65 = 95)
What is the exact significance ?

37. Recovery Heart Rate
This is the heart rate your body will drop to after two
minutes, after stopping an exercise session.
This recovery heart rate measure helps to evaluate
your overall heart fitness level.

38. References
 American College of Sport Medicine; Physical Activity and Public Health in Older Adults:
Recommendation From the American College of Sport Medicine and the American Heart
Association; Miriam E. Nelson; 2007
 American College of Sport Medicine : Physical Activity and Public Health Guidelines
 Centers for Disease Control and Prevention : How Much Physical Activity Do Adults Need
 Centers for Disease Control and Prevention : General Physical Activities Defined by Level of
Intensity
 Exercise for your health
 Make your program a success
 To make an appointment with an exercise specialist or to join a cardiac rehabilitation
program, contact the Cleveland Clinic Preventive Cardiology and Rehabilitation Program at
216.444.9353 or 800.223.2273, ext. 9353.
 To find a cardiac rehabilitation program in your area, contact the American Association of
Cardiopulmonary Rehabilitation.
 American Heart Association
 National Heart, Lung, and Blood Institute
Resources:
 Your pulse and your target heart rate, Miller Family Heart & Vascular Institute at Cleveland
Clinic, Preventive Cardiology and Rehabilitation Program, Cleveland, Ohio 216.444.9353