Cardiorespiratory endurance best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory
fitness also describes the lungs' ability to exchange oxygen and carbon
dioxide with the blood and the transport of nutrients and waste to and
from the tissues of the body active. Other terms used and applied to the environment are cardiovascular exercises, aerobic endurance and aerobic capacity. These terms are synonymous.
Cardio exercise has been shown to have many benefits, such as reduced cardiovascular disease by increasing the use of fats and thus reduce obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform daily tasks more easily, decreased resting heart rate, body fat deposition, anxiety and stress managing diabetes.
Cardio program should follow the general guidelines to ensure maximum safety and efficiency. These characteristics are essential to measurable improvements. We call this the FITT principle.
Frequency 3-5 times per week
60 to 90% of the predicted intensity MHR
Time 15-60 minutes of aerobic exercise
type activities; walking, biking, running, swimming, skating, cross training, rowing, etc.
FREQUENCY The year refers to the number of exercise sessions per week are made. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and achieve or maintain optimal levels of body fat.
Exercise intensity is the amount of effort you put into your training session. There are many methods to monitor exercise intensity, some have been standardized and are suitable for application to the general population and for different fitness levels.
The heart rate (MHR)Rating of perceived exertion (RPE)The method of "talk test"Maximum heart rate (MHR) is determined by:Men 220 - ageWomen 226 - age
A man of 34 years, so have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an intensity that is specific experience, fitness level, skills and relationship with your fitness goals. Those just starting an exercise regimen, or that has a low level of fitness can benefit from as low as 50-60% of MHR intensities. Higher intensities as much as 90% of the FCM are better suited for the more physically fit. Typically, 60-80% of MHR is enough for the average population without cons-indications for exercise.
RPE The "affordability ratio" perceived scale considers all factors affecting the intensity of the exercise and how we perceive that the exercise including fatigue and environmental conditions. A ladder was twenty points imagined that corresponds to the heart rate intensities and allows participants to determine their perception of effort. This method teaches us to listen to our body instead of "zoning" and can be used in conjunction with the heart rate.
The "talk test" .. This is a simple method that anyone can use the talk test is based on the principle that if you can not hold a normal conversation during exercise, the intensity of exercise intensity is too high it should however be sufficient to raise the temperature of the body and promote sweating.
exercise time is the duration of the exercise depends on the intensity of the session. The ACSM (American College of Sports Medicine) suggests a minimum of 15 minutes of continuous exercise to improve cardiorespiratory fitness. More deconditioned people may require several shorter sessions until they develop a base from which you can make improvements in cardiorespiratory fitness.
Their abilities, interests, available time, equipment, facilities and personal goals determine the TYPE of exercise. The options are endless and can include any movement that uses large muscle groups, is continuous in nature (for at least 15 minutes) and uses the aerobic energy system.
When starting an exercise program, it is best to take a conservative approach and start suggested minimum, ie, 3 times a week for 15-20 minutes at no more than 55-65% of the FCM.
The intensity should be increased gradually during the weeks and months ahead to make changes and improvements in cardiorespiratory fitness and endurance.
Asia Fitcorp health professionals can design a program specifically for your needs and goals, and help you achieve your health potential of the mind and body.
Cardio exercise has been shown to have many benefits, such as reduced cardiovascular disease by increasing the use of fats and thus reduce obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform daily tasks more easily, decreased resting heart rate, body fat deposition, anxiety and stress managing diabetes.
Cardio program should follow the general guidelines to ensure maximum safety and efficiency. These characteristics are essential to measurable improvements. We call this the FITT principle.
Frequency 3-5 times per week
60 to 90% of the predicted intensity MHR
Time 15-60 minutes of aerobic exercise
type activities; walking, biking, running, swimming, skating, cross training, rowing, etc.
FREQUENCY The year refers to the number of exercise sessions per week are made. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and achieve or maintain optimal levels of body fat.
Exercise intensity is the amount of effort you put into your training session. There are many methods to monitor exercise intensity, some have been standardized and are suitable for application to the general population and for different fitness levels.
The heart rate (MHR)Rating of perceived exertion (RPE)The method of "talk test"Maximum heart rate (MHR) is determined by:Men 220 - ageWomen 226 - age
A man of 34 years, so have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an intensity that is specific experience, fitness level, skills and relationship with your fitness goals. Those just starting an exercise regimen, or that has a low level of fitness can benefit from as low as 50-60% of MHR intensities. Higher intensities as much as 90% of the FCM are better suited for the more physically fit. Typically, 60-80% of MHR is enough for the average population without cons-indications for exercise.
RPE The "affordability ratio" perceived scale considers all factors affecting the intensity of the exercise and how we perceive that the exercise including fatigue and environmental conditions. A ladder was twenty points imagined that corresponds to the heart rate intensities and allows participants to determine their perception of effort. This method teaches us to listen to our body instead of "zoning" and can be used in conjunction with the heart rate.
The "talk test" .. This is a simple method that anyone can use the talk test is based on the principle that if you can not hold a normal conversation during exercise, the intensity of exercise intensity is too high it should however be sufficient to raise the temperature of the body and promote sweating.
exercise time is the duration of the exercise depends on the intensity of the session. The ACSM (American College of Sports Medicine) suggests a minimum of 15 minutes of continuous exercise to improve cardiorespiratory fitness. More deconditioned people may require several shorter sessions until they develop a base from which you can make improvements in cardiorespiratory fitness.
Their abilities, interests, available time, equipment, facilities and personal goals determine the TYPE of exercise. The options are endless and can include any movement that uses large muscle groups, is continuous in nature (for at least 15 minutes) and uses the aerobic energy system.
When starting an exercise program, it is best to take a conservative approach and start suggested minimum, ie, 3 times a week for 15-20 minutes at no more than 55-65% of the FCM.
The intensity should be increased gradually during the weeks and months ahead to make changes and improvements in cardiorespiratory fitness and endurance.
Asia Fitcorp health professionals can design a program specifically for your needs and goals, and help you achieve your health potential of the mind and body.
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