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Maximizing Cardiorespiratory Fitness

Maximizing Cardiorespiratory Fitness. Aerobic Exercise is like a combination of psychotherapy, physical therapy, and stress management all concentrated in one 30-minute session. Lower resting heart rate Increased stroke volume Increased rest of heart between beats Increased O 2 capacity

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Maximizing Cardiorespiratory Fitness

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  1. Maximizing Cardiorespiratory Fitness Aerobic Exercise is like a combination of psychotherapy, physical therapy, and stress management all concentrated in one 30-minute session.

  2. Lower resting heart rate Increased stroke volume Increased rest of heart between beats Increased O2 capacity Improved exercise performance Reduction in blood pressure Improved lipid profile Quicker recovery for the heart after exercise Regression of atherosclerosis Reduced chance of illness/death Cardiorespiratory Benefits

  3. Body Composition/Physical Appearance Benefits • Reduced body fat percentage • Increased lean body mass • Firmer, more toned muscles

  4. Enhanced sense of well-being Increased sense of self-discipline Reduced state of anxiety Increased coping ability Improved quality of sleep Decreased levels of depression Improved mental acuity, learning, memory Feeling of relaxation Psychological Benefits

  5. Relationship Between Exercise and Chronic Disease • Cardiorespiratory fitness can reduce the development of several chronic diseases, such as: • Cardiovascular disease • High blood pressure • Type 2 diabetes • Cancer • Osteoarthritis • Osteoporosis

  6. CV Disease Risk Factors Unhealthy combination of “good” and “bad” cholesterol – quadruples the risk. Diabetes - quadruples risk in women, doubles in men. Hypertension – nearly triples risk in men, doubles for women. Stress and Depression – triple the risk. Healthy Diet – decreases risk by almost 30%. Abdominal Obesity – more than doubles the risk. Lack of Exercise – increases risk by about 20%. Smoking – double or triple the risk.

  7. The FITT Prescription • Cardiorespiratory fitness development involves 4 factors: • Frequency: 3 – 5 x week • Intensity: 60 – 80% heart rate • Time: 20 – 60 minutes • Type: continuous and rhythmic

  8. Target Heart Rate: Karvonen Equation 220 – age = MHR -> [MHR (max. heart rate)] – resting HR = HR Reserve -> [Heart Rate Reserve] x (Between .60 and .80) + resting HR = Target Heart Rate • Example of a 20-year-old with an RHR of 70 beats/min. and beginning a program for the first time: 220 – 20 = 200 (MHR) 200 – 70 = 130 (HR Reserve) 130 x .6 + 70 = 148

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