Cardiovascular Aerobic Exercise “Frequency and Duration” KH 2520: Physical Activity and Fitness Department of Kinesiology and Health Georgia State University

 Frequency  Intensity % Heart Rate Training Range  Time (Duration)  Type (Mode)- Activities using large muscle groups, maintained continuously, rhythmic, aerobic FITT Principle

Frequency: – days per week Intensity: – % VO 2 Reserve – % Heart Rate Reserve – % Maximum Heart Rate Time (Duration): – minutes of continuous or intermittent activity Type (Mode): – Activities using large muscle groups, maintained continuously, rhythmic, aerobic Cardiorespiratory “Aerobic” Fitness Recommendations of the American College of Sports Medicine

 days per week  Optimal benefits  May be more or less depending upon goals  Interrelates with duration, intensity  Dependent upon:  Individual goals, desires  Time available for exercise Cardiorespiratory Fitness: Frequency

 Health/Fitness benefits can occur with 1-2 exercise sessions per week.  Is this true for everyone?!  Performed at moderate to vigorous intensity (≥ 60% HRR)  U.S Surgeon General recommends > 5d/wk  ACSM recommends 3-5d/wk Frequency

Cardiorespiratory Fitness: Duration minutes of continuous or intermittent activity  Interrelates with frequency, intensity – Intermittent: minimum of 10 minute bouts – Optimal benefits – May be more or less Dependent upon: – Individual goals, desires – Time available for exercise Recommendations of the American College of Sports Medicine

Is 10 minutes all we really need?

 Great way to ↑ intensity  Great way to ↑ frequency  Can help ↓ stress  Easier to find time for these workouts

Fact or Fiction:  Calories in = calories out  Our body responds to all exercise the same way  All exercise uses the same muscles  All exercise burns the same amount of calories  Not working out at all is the only form of rest  The body doesn’t adapt to exercise Variety: Why is it important?

 Modes  Places different stresses on the body.  Uses different muscle groups  Intensity  Mix vigorous with moderate  Low to moderate intensity  Or, maintain the same intensity throughout each mode

 Initial conditioning stage  Low level activities  Minimize soreness, discomfort, injury  Improvement stage  Progression of intensity, duration, frequency  Maintenance stage  Program designed to maintain current fitness level Stages of Training

Depends on: – Health status – Exercise tolerance – Program goals Increase duration initially – 5 – 10 min per week every 1 – 2 weeks After 1 month or more, adjust frequency, intensity, time gradually – Minimize risks of soreness and injury Rates of Progression

The Basic Principle… The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more intense and frequent workouts.