1. Cardiovascular Aerobic Exercise “Intensity” KH 2520 Department of Kinesiology and Health Georgia State University

2. What is Aerobic Exercise?  Activities that use large muscle groups in a continuous, rhythmic fashion  Examples…

3. FITT Principle  Frequency  Intensity  Time (Duration)  Type (Mode) https://www.youtube.com/watch?v=_UabU NrjSE4 https://www.youtube.com/watch?v= cyJgTTUoBDk

4. Cardiorespiratory Aerobic Fitness Frequency Intensity: – 30 - 85% VO 2 Reserve – 57 - 94% Heart Rate Training Range Duration Mode: – Activities using large muscle groups, maintained continuously, rhythmic, aerobic Recommendations of the American College of Sports Medicine

5. 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

6. Rating of Perceived Exertion* 6 7....... Very, very light 8 9....... Very light 10 11.......Fairly light 12 13.......Somewhat hard 14 15.......Hard 16 17.......Very hard 18 19.......Very, very hard 20 *Noble, BJ; Borg, GAV; Jacobs, I; Ceci, R; Kaiser, P. MSSE, 1983

7. Cardiorespiratory Fitness: Intensity  Rating of Perceived Exertion (RPE)  Subjective test  Heart Rate Training Range:  30 - 85% Heart Rate Reserve  57 - 94% Maximum Heart Rate  “Talk Test”  Interrelates with frequency, duration

8. 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)

9. 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

10. 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

11. What is Heart Rate Reserve? HRmax Resting HR 180 bpm 60 bpm 120 bpm

12. 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

13. 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 = 108 - 162 bpm

15. 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…