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CARDIOVASCULAR ENDURANCE

CARDIOVASCULAR ENDURANCE. Cardiorespiratory Endurance Aerobic Fitness. Objectives. Distinguish between aerobic and anaerobic exercises. Examine the benefits of cardiovascular exercises. Identify different types of training methods, and apply these methods to your training routines.

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CARDIOVASCULAR ENDURANCE

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  1. CARDIOVASCULAR ENDURANCE Cardiorespiratory Endurance Aerobic Fitness

  2. Objectives • Distinguish between aerobic and anaerobic exercises. • Examine the benefits of cardiovascular exercises. • Identify different types of training methods, and apply these methods to your training routines. • Learn to measure your heart rate.

  3. Cardiovascular Endurance • The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity. • Cardio (Cardiovascular exercise) – Any movement that gets your heart rate up and increases blood circulation throughout the body.

  4. Basic Physiology

  5. The Heart • The heart is a double pump – two separate pumps that work side by side • The right side pumps deoxygenated blood to the lungs • The left side pumps oxygenated blood to the rest of the body

  6. Blood Vessels • There are three main groups of blood vessels. • Arteries and arterioles- transport oxygenated blood away from the heart. • Capillaries – bring blood to the tissues where oxygen and carbon dioxide are exchanged. • Veins and venules – transport deoxygenated blood back towards the heart.

  7. Fit Individual • During prolonged exercise, an individual with a high level of cardiovascular endurance is able to deliver the required amount of oxygen to the tissues easily.

  8. Unfit individual • Has to work the cardiovascular system much harder; the heart has to work at a higher rate, less oxygen is delivered to the tissues, and consequently, the individual fatigues faster.

  9. Aerobic and Anaerobic Exercise • Aerobic Exercise – energy required to perform cardiorespiratory activities is generated through aerobic (oxygen-using) metabolism e.g. walking, aerobic dance, cycling, etc.

  10. Anaerobic exercise - intensity is so high that oxygen cannot be delivered and utilized to produce energy and you begin to produce lactic acid. - can be carried out for only short periods – 2-3 minutes.

  11. Benefits of Aerobic Training • Higher maximal oxygen uptake (VO2max) • increase in the amount of oxygen the body is able to use during physical activity • allows someone to exercise longer & more intensely before becoming fatigued.

  12. Benefits of Aerobic Training 2. Increase in oxygen-carrying capacity of the blood • Red blood cell (hemoglobin) count 3. Increase in cardiac muscle strength • heart responds to training by increasing in strength and size • stronger heart, more forceful contraction which aids to eject more blood w/ each beat (Strokevolume)

  13. Benefits of Aerobic Training 4. Decrease in Resting Heart Rate • by 10 – 20 beats per minute (bpm) after 6-8 weeks of training • A reduction of 20 bpm saves the heart about 10,483,200 beats per year. 5. Lower heart rate at a given workloads

  14. Benefits of Aerobic Training 6. Increase in number of functional capillaries - more gas exchange can take place 7. Faster recovery time - Reduce DOMS by bringing more oxygen rich blood to the muscles tissue for repair and rebuilding. 8. Lower blood pressure & blood lipids - reduces major risk factor for stroke & coronary heart disease - lower levels of fats (such as cholesterol and triglycerides)

  15. Benefits of Aerobic Training 9. Increased metabolism - More intense cardio session = higher metabolic rate 10. Improved hormonal profile - Release “feel good” chemicals that will help ease symptoms of depression (serotonin) - Release hormones that regulate appetite and fat accumulation (leptin & insulin)

  16. CARDIOVASCULAR EXERCISEGUIDELINES

  17. How much cardio do I need? • To lose fat: 3-5 times per week at 20-40 minutes per session depending on intensity. • To gain weight/muscles: No cardio at all, or light cardio work twice a week for 20 minutes per session.

  18. Intensity of Exercise • Cardiorespiratory development occurs when the heart is working between 60 and 85 percent of the maximal heart rate. • Unfit individuals should use a 40 to 50 percent training intensities

  19. Determining Intensity • Estimate Maximal Heart Rate (MHR) • MHR= 220 - age • Check Resting Heart Rate (RHR) • Calculate target heart rate zone to determine training intensities (TI). • 60-85% of MHR

  20. Types of Cardiovascular Training • Low intensity, long duration cardio • Intensity of around 40-60% of MHR • Slow, easy, and long (over 40 minutes) • Walking, cycling, jogging • Good for fat loss, especially in very obese people • Medium intensity, medium duration cardio • 70% of MHR • 20-40 minutes • Characterized by heavy breathing • Fat loss and increasing aerobic capacity • High intensity, short duration cardio • 80-85% of MHR • Very demanding, 5-20 minutes

  21. Types of Cardiovascular Training • Aerobic Interval Training • A period of moderate to high intensity aerobic work • Then a period of rest or low intensity work • Ex: 3 min. of running, then 1 minute of slow walking, repeated 4 times. • Anaerobic Interval Training • HITT: High-intensity interval training • Improved athletic condition and fat burning • 85-100% of your MHR • High intensity anaerobic exercise, then medium intensity exercise for recovery. • Ex. 30-40 seconds of hard sprinting, then 15-20 seconds of jogging.

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