Cardiovascular Fitness Part I

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Presentation transcript:

Cardiovascular Fitness Part I

Cardiovascular D e f i n e d Refers to the heart, lungs, and blood vessels. Cardiovascular fitness refers to the body’s ability to transfer oxygen to the muscles and organs.

How to Improve Cardiovascular Fitness Two main types of exercise: Aerobic Exercise Anaerobic Exercise

Aerobic Exercise “Aerobic” meaning “with oxygen.” Aerobic exercise is done at a 60-85% level of maximum heart rate for a period of twenty minutes or more. Should be done three times a week. If weight loss is your goal, should be done five to six times each week. Examples include jogging, biking, swimming, and walking.

Benefits of Aerobic Exercise It helps decrease appetite. Raises the metabolic rate, which allows you to burn calories for up to eight hours after each exercise session, even while you are at rest. Resting heart rate is decreased. • Lung efficiency is increased. • Blood vessels become more elastic. • Blood pressure is decreased. • Cholesterol levels are decreased. • Stress and depression are decreased.

Other Benefits • Longer life span. • Prevention of obesity. • Improved appearance. • Improved body image. • Feeling of increased self-control. • More enjoyment of life—can participate in more activities. • Increased energy level. • Better sleep. • Improved physical performance. • Stronger heart, muscles, and bones. • Increased success in school or on the job.

Anaerobic Exercise “Anaerobic” meaning “without oxygen.” Exercise done above 85% of maximum heart rate. Anaerobic exercise cannot be sustained as long as aerobic exercise. After depleting the energy, it takes one to three minutes to replenish it before you can do more exercise. Examples include weightlifting, calisthenics, sprinting, basketball, and tennis, etc.

Benefits of Anaerobic Exercise Helps to develop speed for performance in different sports. Greater gains in fitness by putting muscles in “oxygen debt.” Increases physical abilities. Mixing anaerobic with aerobic exercises can improve overall cardiovascular fitness (interval training).