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Cardiovascular Exercise
Defined
-
Any activity that will raise your heart rate and sustain it
for a set period of time
- Referred
to as aerobic exercise or with oxygen
- The
activity involves a continuous and rhythmic use of the large
muscle groups
- Improves
heart, lungs and circulatory system
- Increase
VO2 max
- Decreases
overall body fat with proper nutrition and burns calories
- Important
in reducing tension in the body
- Warm
up to prepare the body for exercise
- Cool
down to help the body recover from a workout
- Set
specific goals for mode, frequency, duration and intensity
of exercise program
- Must
be supported by a flexibility and
weight training program
Types
- Low
Impact: walking, cycling, rowing, hiking, etc.
- High
Impact: running, stepping, some aerobic classes etc.
Guidelines
Mode
- The
type of exercise that you perform is individual based on ability
and interest
- Find
an activity that you enjoy so that you are consistent in performing
the exercise
- Any
activity that elevates and sustains your heart
rate
- Be
sure to incorporate an adequate warm
up and cool down
Frequency
- Number
of days per week that you are performing cardiovascular exercise
- Frequency
is effected by the duration and intensity of ones program
- Varies
depending on an individuals goals and ability
- Recommend
3 - 5 days of aerobic exercise with no more than 2 days in
between workouts depending on an individuals fitness and recovery
level
- Important
to achieve an overall active lifestyle
Duration
- The
length of time that you sustain your aerobic exercise
- Varies
depending on an individuals ability and goals
- Recommend
a duration of 20 to 60 minutes with proper warm up and cool
down
- Duration
is directly effected by intensity level and fitness level
- Beginner:
10-20 minutes, average: 15-45 minutes, athlete: 30-60 minutes
Intensity
- The
speed and/or workload of a specific exercise
- The
level your heart rate maintains when you are performing a
certain exercise
- Monitor
your target heart rate or use the perceived
rate of exertion scale.
- Recommend
60%-85% of max heart rate depending on goals and fitness level
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