Cardiovascular Aerobic Exercise “Frequency and Duration”

1. Cardiovascular Aerobic Exercise“Frequency and Duration” KH 2520: Physical Activity and Fitness Department of Kinesiology and Health Georgia State University

2. FITT Principle • Frequency • Intensity- 57 - 94% Heart Rate Training Range • Time (Duration) • Type (Mode)- Activities using large muscle groups, maintained continuously, rhythmic, aerobic

3. Cardiorespiratory “Aerobic” Fitness Recommendations of the American College of Sports Medicine • Frequency: • 3 - 5 days per week • Intensity: • 30 - 85% VO2 Reserve • 30 - 85% Heart Rate Reserve • 57 - 94% Maximum Heart Rate • Time (Duration): • 20 - 90 minutes of continuous or intermittent activity • Type (Mode): • Activities using large muscle groups, maintained continuously, rhythmic, aerobic

4. Cardiorespiratory Fitness: Frequency • 3 - 5 days per week • Optimal benefits • May be more or less depending upon goals • Interrelates with duration, intensity • Dependent upon: • Individual goals, desires • Time available for exercise

6. Frequency • Health/Fitness benefits can occur with 1-2 exercise sessions per week. • Is this true for everyone?! • Performed at moderate to vigorous intensity (≥ 60% HRR) • U.S Surgeon General recommends > 5d/wk • ACSM recommends 3-5d/wk

7. Cardiorespiratory Fitness: Duration • 20 - 90 minutes of continuous or intermittent activity • Interrelates with frequency, intensity • Intermittent: minimum of 10 minute bouts • Optimal benefits • May be more or less • Dependent upon: • Individual goals, desires • Time available for exercise Recommendations of the American College of Sports Medicine

8. Is 10 minutes all we really need?

9. Is 10 minutes all we really need? • Great way to ↑ intensity • Great way to ↑ frequency • Can help ↓ stress • Easier to find time for these workouts

10. Variety: Why is it important? Fact or Fiction: Calories in = calories out Our body responds to all exercise the same way All exercise uses the same muscles All exercise burns the same amount of calories Not working out at all is the only form of rest The body doesn’t adapt to exercise

11. Variety: Why is it important? • Modes • Places different stresses on the body. • Uses different muscle groups • Intensity • Mix vigorous with moderate • Low to moderate intensity • Or, maintain the same intensity throughout each mode

12. Stages of Training • Initial conditioning stage • Low level activities • Minimize soreness, discomfort, injury • Improvement stage • Progression of intensity, duration, frequency • Maintenance stage • Program designed to maintain current fitness level

13. Rates of Progression • Depends on: • Health status • Exercise tolerance • Program goals • Increase duration initially • 5 – 10 min per week every 1 – 2 weeks • After 1 month or more, adjust frequency, intensity, time gradually • Minimize risks of soreness and injury

15. The Basic Principle… The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more intense and frequent workouts.