1. Something to Think About… Heart disease is the #1 killer of Americans Every 34 seconds, a person dies from heart disease in the United States More than 2500 Americans die from heart disease each day.

2. How Can You Reduce Your Risk? Improve your Cardiorespiratory fitness—exercise!!! Cardiorespiratory endurance- the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity

3. Two Types of Exercise Aerobic Exercise or “Cardio” Used to improve the efficiency of the heart Uses oxygen for energy— the waste result is free radicals Activity that can be sustained for a period of time—steady state Anaerobic or Resistance Training Used to strengthen muscles and bones Uses glucose (or carbs) for energy—the waste result is lactic acid Used in short bursts— very intense activity that cannot be sustained

4. Taking Your Pulse

5. Heart-Lung Machine Like any machine, the heart-lung machine needs plenty of use to keep it running smoothly. Don’t let it “rust” with a sedentary lifestyle. The stronger it becomes from exercise, the less it has to work to pump blood, breathe, and supply the body with oxygen. Exercise also makes the blood vessels more elastic (and less likely to clog) and uses more capillaries, thus making the heart-lung machine more efficient.

6. Your Heart is a Pump Resting Heart Rate Excellent (elite athlete)Below 50 bpm A well-conditioned athlete Around 60 bpm Average resting heart rateMen=60-80 bpm Women 70-90 bpm Sedentary (poor fitness)Over 100 bpm

7. The Heart-Lung Machine If you train and reduce your resting heart rate from 70 bpm to 60 bpm, you will save your heart approximately 6 million heartbeats per year. Your lungs also become stronger and can bring in more oxygen—the average trained person can process about 40-50 L more per minute of oxygen than an untrained person. This equals more oxygen in the blood since the lungs move oxygen in and out at a faster rate.

8. Cardiorespiratory Endurance F requency- exercise 3-5 times per week I ntensity- train at 60-85% of one’s maximum heart rate T ime- 20-60 minutes per session T ype- any aerobic activity that keeps heart rate within your target heart zone Examples: Jogging, swimming, cycling, playing basketball or soccer, using an ellipitcal, step aerobics class, etc.

9. Finding Target Heart Rate Zone A simple way to determine your maximum heart rate is to use the following formula: 220 - age = Maximum Heart Rate Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205 205 x.60 = 123 205 x. 85 = 174 Target Heart Rate Zone 123 – 174 This range is what a 15 year old should work at in order to improve cardiorespiratory endurance.