Cardiovascular Aerobic Exercise “Intensity” KH 2520 Department of Kinesiology and Health Georgia State University
What is Aerobic Exercise? Activities that use large muscle groups in a continuous, rhythmic fashion Examples…
FITT Principle Frequency Intensity Time (Duration) Type (Mode) NrjSE4 cyJgTTUoBDk
Cardiorespiratory Aerobic Fitness Frequency Intensity: – % VO 2 Reserve – % Heart Rate Training Range Duration Mode: – Activities using large muscle groups, maintained continuously, rhythmic, aerobic Recommendations of the American College of Sports Medicine
Exercise Intensity Considerations Fitness goals / Behavior Change Individual preferences Level of fitness Exercise history Medications that may affect HR or CO Functional limitations, symptoms Exercise mode: e.g. swim vs. run
Rating of Perceived Exertion* Very, very light Very light Fairly light Somewhat hard Hard Very hard Very, very hard 20 *Noble, BJ; Borg, GAV; Jacobs, I; Ceci, R; Kaiser, P. MSSE, 1983
Cardiorespiratory Fitness: Intensity Rating of Perceived Exertion (RPE) Subjective test Heart Rate Training Range: % Heart Rate Reserve % Maximum Heart Rate “Talk Test” Interrelates with frequency, duration
How to determine my Resting Heart Rate (RHR) 1 st Do it when at rest (not during PA) 2 nd Find your pulse Carotid artery (neck) or radial artery (wrist) 3 rd Use index and middle fingers 4 th Count how many beats occur in 10 seconds then multiply by 6 (Beats in 10 seconds) x 6 = Resting Heart Rate (RHR)
How to calculate my Maximum Heart Rate (MHR) Do this simple equation: 220- age = MHR Subject to health conditions Example for a 40 year old: HRmax=220 – Age HRmax=220 – 40 HRmax=180 bpm
How to calculate my Heart Rate Training Reserve(HRR) Heart Rate Reserve is the difference between one’s MHR and RHR This is equivalent to percentage of VO 2 reserve Example for a 40 year old: HRmax= 220 – Age = 180 bpm RHR = 60 HRR = 180 – 60 = 120 bpm training range
What is Heart Rate Reserve? HRmax Resting HR 180 bpm 60 bpm 120 bpm
Target HR by % Heart Rate Training Range Example:HRmax = 180 bpmHRrest = 60 bpm HRR = HRmax - HRrest HRR = 120 bpm 50% HRR:Hrmax (% desired) 180 (.50) = 90 bpm 85% HRR:HRmax (% desired) 180 (.85) = 153 bpm HRTR = 90 – 153 bpm Aerobic Training Range should be between 50-85% of MHR
Target HR by % Heart Rate Max Example:HRmax = 180 bpmHRrest = 60 bpm 60% HRmax:180 bpm x.60 = 108 bpm 90% HRmax:180 bpm x.90 = 162 bpm HRTR = bpm
Talk Test for Aerobic Intensity Conversation is easy… Conversation gets a bit more difficult… You can no longer talk during exercise… You are out of breath completely…