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Aerobic Exercise

Aerobic Exercise. “With Oxygen” Activity that requires the body to supply oxygen to support performance over a period of time Walking, running, swimming, biking, cardiokickboxing, rowing, jump roping

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Aerobic Exercise

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  1. Aerobic Exercise • “With Oxygen” • Activity that requires the body to supply oxygen to support performance over a period of time • Walking, running, swimming, biking, cardiokickboxing, rowing, jump roping • Rate of energy expenditure varies depending on the individual’s skill level and intensity of exercise • Working too hard (anerobically) means you are not using oxygen efficiently, you will fatigue faster, quit sooner and probably not burn as many kcals.

  2. How to know if you’re “Aerobic” • Use the FITT forumla to determine if you are working aerobically or anaerobically • The FITT formula also helps to determine if your exercise routine is helping you achieve your goals • What are your goals?????

  3. Exercise Prescription for Cardiovascular Fitness FITT Formula • Frequency • Intensity • Time • Type

  4. FITT Formula –Frequency • Number of exercise sessions per week • Recommendations according to the ACSM: • To improve fitness, 3-5 times per week • To maintain fitness, 2 times per week • To lose weight, 5-6 times per week

  5. FITT Formula –Intensity • How hard one is working • Measured by • Exercising heart rate • RPE • Talk test

  6. Exercising Heart Rate • Target Heart Rate (THR): intensity of training necessary to achieve cardiovascular improvements • Maximum Heart Rate (MHR) MHR = 220 - age • THR zone • 55-90% of MHR • 50-85% of HRR *Karvonan Formula is the more accurate way to determine your target HR

  7. Karvonan Formula 220-Age = Max Heart Rate = (MHR) MHR – Resting Heart Rate (RHR) = HRR (Heart Rate Reserve) HRR X .55 + RHR = Target Heart Rate #1 HRR X .65 + RHR + Target Heart Rate #2 Exercise at 55-65% of MHR targeting between THR #1 and THR #2 BPM

  8. FITT Formula –Time • Length or duration of the exercise session • 20 minutes of continuous activity in the THR range is needed to achieve minor benefits • 45-60 minutes of continuous activity in the THR range is needed (5-6X per week) to achieve weight loss • Intensity and Time are interdependent

  9. FITT Formula –Type • Mode of exercise • It must fulfill the requirements for intensity and duration • Examples: running, walking, swimming, biking, step aerobics, some sports, rollerblading • WHAT ever gets your HR in the zone and keeps it there for the length of time you need (at least 20 minutes 3X week)

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