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Cardiovascular Endurance

Cardiovascular Endurance. Resting Heart Rate. Measurement of your heart rate at rest Ideally, your RHR should be between 60 and 90 bpm (beats per minute) Your RHR may be lower if you are athletic or genetically prediposed to a low heart rate. Resting Heart Rate.

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Cardiovascular Endurance

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  1. Cardiovascular Endurance

  2. Resting Heart Rate • Measurement of your heart rate at rest • Ideally, your RHR should be between 60 and 90bpm (beats per minute) • Your RHR may be lower if you are athletic or genetically prediposed to a low heart rate

  3. Resting Heart Rate • RHR may vary due to: caffeine, stress, medications, sleep/rest, fear, nicotine, and illness • After a month or two of regular exercise, your heart becomes more efficient and your RHR usually drops

  4. Exercise Heart Rate • Heart rate taken during or immediately following your vigorous activity

  5. Maximum Heart Rate • Should not go over this number as it may be dangerous • (220- age) • (220-15) • 205 bpm

  6. Recovery Heart Rate • Heart rate taken 3 minutes after exercise • The closer this number is to your RHR the better!

  7. Target Heart Rate • The range you should achieve while exercising to improve your cardiovascular fitness • Range is 60-80% of your maximum heart rate

  8. Step 2 Calculating Target Heart Rate Step 1 • Calculate MHR • 220-age • =220-15 • =205 • Calculate your target zone (60 % and 80%) • 0.6 x 205 • = 123 bpm • 0.8 x 205 • =164 bpm The Target Heart rate is between 123 and 164 bpm. You must be in this zone to benefit your cardiovascular system

  9. Improving Cardiovascular Fitness • Need to do continuous aerobic exercise for 30 minutes, 3-6 times a week • Examples of effective cardiovascular (aerobic) exercises are: running, swimming, biking, power walking • These exercises need to be performed at an intensity that benefits your cardiovascular system. Therefore, you must be training in your target heart rate zone

  10. Aerobic vs Anaerobic • Aerobic- vigorous activity in which oxygen is continuously taken for a period of at least 20 minutes • Examples: running, swimming, biking • Anaerobic- intense bursts of activity in which muscles work so hard that they produce energy without using oxygen • Examples: 100m dash, weight training

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