Cardiorespiratory Fitness Health & Fitness for LifeInstructor ~ Alicia Krueger
“If we could give everyindividual the right amount ofnourishment & exercise, not toolittle and not too much, we havefound the safest way to health” Hippocrates
Cardiorespiratory SystemCardiorespiratory Fitness (CRF) is key to overallfitness, health, quality of life, and longevity.• What does it mean? – Ability of the respiratory and circulatory systems to provide necessary oxygen to skeletal muscles to sustain regular physical activity.• Major Components – Cardiorespiratory system include heart, lungs, and network of blood vessels. • Heart pumps to keep blood circulating • Lungs take in oxygen and expels carbon dioxide • Vascular system circulates blood to lungs as well as around the body.
Three Energy SystemsEnergy System Duration Types of Activities Explosive Power (jumping, throwing,ATP-PC 1-10 seconds weight lifting, etc.)Anaerobic 10-120 seconds Speed (200m – 800m runs)Aerobic >2 minutes Endurance (5k, 10k, marathon runs)
• Set long & short term goals – Be SMART• Choose an activity – What do you Enjoy?• Plan ahead – What do you Need?• Apply FITT principle
Recommendations • ACSM • HHS • Surgeon General **These are minimum recommended guidelines to maintain health benefits, additional benefits are obtained by increasing activity over these levels.
Training Intensities Heart Rate Reserve Method (HRR x TI) + RHR 30% TI Light to Moderate 40% TI Intensity 50% TI Moderate to Vigorous 60% TI Intensity 70% TI Vigorous Intensity 85% TI
FrequencyModerate-Intensity EffectExercise3 days/week Maintain cardiorespiratory fitness5 days/week Improve VO2 maxMost days Enhanced weight loss **Important to rest 1-2 days to prevent injuries and avoid burnout.
Enhancing your Aerobic Workout• Warm up 5-10 minutes• Workout time is when HR is maintained in target zone 20-60 minutes.• Include a 10 minute cool-down.• Monitor your HR during exercise.
Measuring Intensities • Talk Test • HR Maximum (HRmax) • HR Reserve (HRR) • Rate Perceived Exertion (RPE) • MET Equivalents • HR monitor
Cross-Training EnhancesFitness Combine two or more activities to improve fitness and decrease injury Combine two aerobic activities Combine aerobic with non-aerobic Incorporate interval training Add strength training
Benefits of CRFIncreases Decreases• Maximal oxygen • LDL (bad cholesterol) consumption • Resting HR• Heart strength • Risk heart disease• Stroke volume • Risk certain cancers• Cardiac output • Risk of osteoporosis• Bone density • Depression• Mood • Stress & anxiety• Sleep Quality• HDL (good cholesterol)