CARDIOVASCULAR FITNESS

A man's health can be judged by that which he takes two at a time

- pills or stairs. - Joan Welsh

Definition and Facts

Cardiovascular Fitness: The body’s ability to provide oxygen to working muscles

Cardiovascular disease is the leading cause of death in the US (831,272 deaths in 2006; 34.3 % of all deaths)

Cardiovascular disease accounts for more deaths than all other diseases combined

Unhealthy diet and a lack of exercise (especially aerobic exercise) are the two biggest factors

Aerobic vs. Anaerobic Aerobic = Long in duration and

moderate intensity (with oxygen) Anaerobic = Short in duration and High

intensity (without oxygen)4 ways to tell if an activity is aerobic

Must use large muscle groups of body. Increased respiration Increased sweat Increased heart rate (60-80 % of MHR for at

least 25 minutes)

If all four are present it is good indicator

TARGET HEART RATE

220 (max beats/minute) - age = Age Adjusted MHR

Adjusted MHR * 0.60 (60%) = Lower limit

Adjusted MHR * 0.80 (80%) = Upper limitTarget Training Zone is between

Lower Limit and Upper Limit

Ways to Increase Aerobic Workload (FIT)

FREQUENCY increase (how often): 4-5 times/week

INTENSITY: 60-80% MHR Increase intensity by either:

Decrease time with same distance Increase distance with same time

TIME increase: At least 25 minutes minimum (ramp effect)

Same pace for longer time

Oxygen is the last electron acceptor in the Krebs Cycle