Maximizing Cardiorespiratory Fitness

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Maximizing Cardiorespiratory Fitness
Aerobic Exercise is like a combination of
psychotherapy, physical therapy, and stress
management all concentrated in one 30-minute
session.
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Cardiorespiratory Benefits

• Lower resting heart rate
• Increased stroke volume
• Increased rest of heart between beats
• Increased O2 capacity
• Improved exercise performance

• Reduction in blood pressure
• Improved lipid profile
• Quicker recovery for the heart after exercise
• Regression of atherosclerosis
• Reduced chance of illness/death

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Body Composition/Physical Appearance Benefits

• Reduced body fat percentage
• Increased lean body mass
• Firmer, more toned muscles

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Psychological Benefits

• Enhanced sense of well-being
• Increased sense of self-discipline
• Reduced state of anxiety
• Increased coping ability

• Improved quality of sleep
• Decreased levels of depression
• Improved mental acuity, learning, memory
• Feeling of relaxation

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Relationship Between Exercise and Chronic Disease

• Cardiorespiratory fitness can reduce the
  development of several chronic diseases, such as
• Cardiovascular disease
• High blood pressure
• Type 2 diabetes
• Cancer
• Osteoarthritis
• Osteoporosis

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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.

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The FITT Prescription

• Cardiorespiratory fitness development involves 4
  factors
• Frequency 3 5 x week
• Intensity 60 80 heart rate
• Time 20 60 minutes
• Type continuous and rhythmic

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Target Heart Rate Karvonen Equation

• 220 age MHR -gt
• MHR (max. heart rate) resting HR HR Reserve
  -gt
• Heart Rate Reserve x (Between .60 and .80)
  resting HR
• Target Heart Rate
• Example of a 20-year-old with an RHR of 70
  beats/min. and beginning a program for the first
  time
• 220 20 200 (MHR)
• 200 70 130 (HR Reserve)
• 130 x .6 70
• 148