1. Cardiovascular Endurance

2. Resting Heart Rate • Measurement of your heart rate at rest • Ideally, your RHR should be between 60 and 90bpm (beats per minute) • Your RHR may be lower if you are athletic or genetically prediposed to a low heart rate

3. Resting Heart Rate • RHR may vary due to: caffeine, stress, medications, sleep/rest, fear, nicotine, and illness • After a month or two of regular exercise, your heart becomes more efficient and your RHR usually drops

4. Exercise Heart Rate • Heart rate taken during or immediately following your vigorous activity

5. Maximum Heart Rate • Should not go over this number as it may be dangerous • (220- age) • (220-15) • 205 bpm

6. Recovery Heart Rate • Heart rate taken 3 minutes after exercise • The closer this number is to your RHR the better!

7. Target Heart Rate • The range you should achieve while exercising to improve your cardiovascular fitness • Range is 60-80% of your maximum heart rate

8. Step 2 Calculating Target Heart Rate Step 1 • Calculate MHR • 220-age • =220-15 • =205 • Calculate your target zone (60 % and 80%) • 0.6 x 205 • = 123 bpm • 0.8 x 205 • =164 bpm The Target Heart rate is between 123 and 164 bpm. You must be in this zone to benefit your cardiovascular system

9. Improving Cardiovascular Fitness • Need to do continuous aerobic exercise for 30 minutes, 3-6 times a week • Examples of effective cardiovascular (aerobic) exercises are: running, swimming, biking, power walking • These exercises need to be performed at an intensity that benefits your cardiovascular system. Therefore, you must be training in your target heart rate zone

10. Aerobic vs Anaerobic • Aerobic- vigorous activity in which oxygen is continuously taken for a period of at least 20 minutes • Examples: running, swimming, biking • Anaerobic- intense bursts of activity in which muscles work so hard that they produce energy without using oxygen • Examples: 100m dash, weight training