CARDIOVASCULAR FITNESS

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CARDIOVASCULAR FITNESS

Presentation transcript:

CARDIOVASCULAR FITNESS

CARDIOVASCULAR FITNESS The ability of the heart and lungs to supply oxygen to the muscles and ability of the muscles to use oxygen efficiently. 2 types of cardio: Aerobic and Anaerobic Exercise

AEROBIC EXERCISE Physical activity that requires oxygen to produce necessary activity Over 2 min. 60-80% Max Heart Rate Longer duration, less intensity

Examples: jogging, speed walking, biking for long distances Sports: Rowing, Nordic skiing, cycling, land paddling Activities: Mowing the lawn, shoveling snow, vacuuming (depending on intensity) Training Time: 20 min. or longer Frequency: 3-6 days/wk

ANAEROBIC EXERCISE Physical activity that DOES NOT require oxygen for physical activity Under 2 min. 80-100% Max Heart Rate Shorter duration, more intensity

Examples: Weight lifting, Sprinting Sports: Volleyball, Football, Baseball, Skateboarding (skate park), Tennis Activities: Household chores and yard work (depending on intensity) Training Time: repeated short bursts of activity Frequency: 2-4 days a week

HEART RATE ZONES MAX HR=220-AGE ex. 220 - 13 YEARS OLD = 207 MAX HR AEROBIC EXERCISE=60-80% MAX HR (124-165) ex. 207 x 0.60 = 124 ex. 207 x 0.80 = 165 ANAEROBIC EXERCISE=80-100% MAX HR (165-200)