Basics of Cardiovascular Exercise

1
Basics of Cardiovascular Exercise

• Presented by Andrea Bailey

2
Aerobic exercise definition

• Rhythmic, continuous, and repetitive movements
  with major muscle groups of the body
• Examples

• Walking
• Swimming
• Aerobic Dance

3
Recommended Frequency

• 3-5 times per week
• Why?

4
Recommended Duration

• 20-60 minutes
• Or approximately 150-400 kcals

5
Intensity

• Work within your personal training zone
• aka 60-90 of your maximum heart rate
• Or a rating of perceived exertion between 12 and
  14

6
Determine your PTZ

• Max Heart Rate resting Heart Rate x desired
  percent resting Heart Rate
• Example ME
• 198 56 x .60 56 141
• 198 56 x .90 56 183

OR
7
Rating of Perceived Exertion

• You should exercise at an intensity between
  12-14, or somewhat hard

• RPE Scale
• 6 no effort
• 8 easy
• 10 moderate
• 12 somewhat hard
• 14 somewhat hard
• Up to
• 20 max effort

8
Personalizing Impersonal Exercise

• Ready, set, go!