Cardiovascular Fitness emphasizes fitness of the HEART

To help your heart get into better shape, exercise hard enough to get your heart rate (pulse) into your TARGET HEART RATE ZONE Less than 100 Approx. 140-180 beats per minute 100-120 120-140 140-180

by doing AEROBIC exercise … Get to your TARGET HEART RATE ZONE by doing AEROBIC exercise … activities that involve constant motion, such as Jogging Dance Power Walking Basketball Game Swimming Aerobics Soccer Bicycling

Stay in your TARGET HEART RATE range for at least

How much should you exercise? 30 -60 minutes EVERY DAY! Most of your daily exercise should be of moderate or vigorous intensity.

Get a CARDIO WORKOUT most days of the week

your pulse rate when you are not exercising and are relaxed Resting Heart Rate: your pulse rate when you are not exercising and are relaxed

the heart rate which should not be exceeded during your cardio workout Maximum Heart Rate: the heart rate which should not be exceeded during your cardio workout

Your heart rate after exercise, as you cool down is called Recovery Heart Rate

The quicker your recovery heart rate slows down to normal, the better shape your heart is in.

HEALTH related components of fitness affect your HEALTH Cardiovascular Fitness Muscular Strength Muscular Endurance Flexibility Body Composition

SKILL Related components of fitness affect SPORT PERFORMANCE Agility Power Speed Coordination Reaction Time

RISK FACTORS for HEART DISEASE include (things that may make you more likely to get it) Poor nutrition Lack of exercise Obesity High Cholesterol High Blood Pressure Smoking

The HEART gets into BETTER SHAPE when you EXERCISE because The HEART is a MUSCLE During exercise, your heart works hard to deliver oxygen to your muscles.

Working out more often is using the TRAINING PRINCIPLE called As you get into better shape, you need to revise your workouts to improve your fitness. One way to do this is to increase the number of workouts per week. Working out more often is using the TRAINING PRINCIPLE called FREQUENCY An example: Increasing your workouts from 4 days each week to 5 days each week.

As you get into better shape, you need to revise your workouts to improve your fitness. One way to do this is work harder during your workout. Working out HARDER (faster, more weight) is using the TRAINING PRINCIPLE called INTENSITY Examples: Increasing your weight when weight training Running faster

Working out LONGER is using the TRAINING PRINCIPLE called As you get into better shape, you need to revise your workouts to improve your fitness. One way to do this is to exercise longer during your workout. Working out LONGER is using the TRAINING PRINCIPLE called Time Examples: Increasing the number of reps during weight training Going for a longer run Exercising for more minutes

What are some benefits of working out daily? Healthier heart Prevent heart disease, type 2 diabetes, and stroke Prevent high blood pressure Weight management Stronger muscles and bones (prevents injury) Sleep better, improves self esteem