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CARDIOVASCULAR FITNESS

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

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CARDIOVASCULAR FITNESS

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  1. CARDIOVASCULAR FITNESS A man's health can be judged by that which he takes two at a time - pills or stairs. - Joan Welsh

  2. 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 (831,272deaths 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

  3. 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

  4. TARGET HEART RATE • 220 (max beats/minute) - age = Age Adjusted MHR • Adjusted MHR * 0.60 (60%) = Lower limit • Adjusted MHR * 0.80 (80%) = Upper limit Target Training Zone is between Lower Limit and Upper Limit

  5. 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

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