1. to the NEXT LEVEL

2. Learning Outcomes Define cardio-respiratory fitness with 100% accuracy Understand the difference between high, low, and non- impact activities, and how each can impact one’s fitness level Identify 3 ways you can change your current program to increase your fitness level using the FITT principle Learn about the variety of cardio-respiratory equipment available at UREC, and how each piece could impact one’s workout Identify 2 reasons why using the same piece of cardio equipment for every training session will not help you make significant increases in your fitness level

3. What is Cardio Respiratory Fitness? The ability of the circulatory and respiratory systems to supply oxygen to the skeletal muscles during sustained physical activity Cardiovascular exercise – being involved in an activity that raises your heart rate to a level where you’re working, but can still talk Find your target heart rate! 220-your age Find 65% (lower end) Find 85% (higher end)

4. Benefits of Cardio Respiratory Fitness Makes heart stronger so it doesn’t have to work as hard to pump blood Increases lung capacity Helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes Helps you sleep better Helps to reduce stress Makes you feel good! Fun Fact: A good fitness guideline to follow is 20 minutes of moderate cardio 5x a week OR 30 minutes of intense cardio 3x a week!

5. How To Enhance Your Workout Interval training After the first 5 minutes, your heart rate remains elevated. Trick it by alternating between lower resistance/speed and higher intensity Change up your workout! FITT principle (frequency, intensity, type, time) Use different machines or sign up for different classes

6. Example of Interval Training Equipment: any cardio machine! Warm up for 5 minutes 1 minute “hard,” 2 minutes “easy” OR 2 minutes “hard,” 3 minutes “easy” Speed Resistance Incline Change it up to fit your needs and avoid boredom!

7. FITT Principle FITT principle stands for: frequency, intensity, type, time. You can use these guidelines to change up your workouts! EXAMPLES: Use different machines Sign up for different classes

8. Treadmill

9. Elliptical

10. Bikes

11. Stepper/Stairmaster

12. Rower

13. High, Low, and Non-Impact Exercise High Impact – cardiovascular activity that requires you to get airborne Jumping rope, running, circuit training, etc. Low Impact – still uses weight-bearing movement, but your feet stay close to the floor and only one foot leave the floor at a time Speed walking, aerobic dance Non-Impact – does not involve jumping at all, and relies on muscles of the thighs rather than muscles in the feet and calves Swimming, cycling, elliptical

14. Other Things to Consider Weightlifting Helps strengthen muscles and bones Improves balance Helps improve muscular endurance Also bumps up metabolism for the next 48 hours, so good activity for those trying to lose weight! Hydration Make sure to drink plenty of water before, during, and after exercise so you do not get dehydrated! Water helps aid against muscle cramps, soreness, dizziness and fatigue Stretching after

15. Circuit Training at UREC! Combination of high-intensity aerobics and resistance training designed to target fat loss, muscle building and heart fitness The time at each station is short, with rapid movement to the next exercise Offered at UREC Monday-Thursday from 5-7 in Racquetball Court 8

16. Some Group Fitness Classes Offered At UREC… Cycle Classes: Mondays - 1:30-2:30 PM, Wednesdays - 9:30-10:30 AM, Thursdays- 5:30-6:30 PM Step Classes: Monday/Wednesday - 11:15-12:15 Kickboxing: Sunday- 6:45-7:45 PM, Mondays- 12:30- 1:30PM Boxing Fitness: Thursdays-3:00-4:00PM, Fridays- 11:00-12:00PM

17. Cardio Activities Outside UREC Running up hills (the ISAT hill is challenging!) Biking to and from classes Power Walking/Running in the Arboretum Playing pick-up games of Frisbee, soccer, or volleyball Purcell Park & Hillandale Park

18. What Did You Learn Today? Define cardiorespiratory fitness What is the difference between threshold and intervals? Name an activity you can do for high, low, and non- impact exercise What will you do to change up your workout?

19. References http://www.livestrong.com/article/104624-major- benefits-cardio-respiratory-fitness/ http://www.livestrong.com/article/104624-major- benefits-cardio-respiratory-fitness/ http://sportsmedicine.about.com/od/tipsandtricks/a/ Intervals.htm http://sportsmedicine.about.com/od/tipsandtricks/a/ Intervals.htm http://www.sport-fitness-advisor.com/fitt- principle.html http://www.sport-fitness-advisor.com/fitt- principle.html http://hubpages.com/hub/Low-Impact-vs-High- Impact-Workout http://hubpages.com/hub/Low-Impact-vs-High- Impact-Workout