Cardiorespiratory fitness best describes the health and function of the heart, lungs, and circulatory system. Cardiorespiratory fitness also describes the ability of the lungs to exchange oxygen and carbon dioxide with the blood, and to transport nutrients and waste products to and from the active tissues of the body. Other terms used and applied to the exercise environment are cardiovascular fitness, aerobic endurance, and aerobic capacity. These terms are terminated.
Cardiorespiratory exercise has been shown to have many benefits, including the reduction of cardiovascular disease by increasing fat utilization and thus reducing obesity, and the reduction and control of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform daily tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress, and diabetes control.
A cardiorespiratory program should follow general guidelines to ensure maximum safety and effectiveness. These characteristics are essential to achieve measurable improvements. We call this the FITT principle.
Frequency 3-5 times a week
Intensity 60-90% of predicted MHR
Time Duration 15-60 minutes of aerobic exercise
Type Activities; walking, biking, jogging, swimming, skating, cross training, rowing, etc.
FREQUENCY of exercise refers to the number of exercise sessions per week that are performed. The ACSM (American College of Sports Medicine) recommends 3 to 5 sessions per week to improve cardiorespiratory fitness and achieve or maintain optimal levels of body fat.
Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods for monitoring exercise intensity, some have been standardized and are suitable for application in the general population and for those with different levels of fitness.
Heart rate (HRF)
Rating of perceived exertion (RPE)
The ‘talk test’ method
The maximum heart rate (MHR) is determined by:
Men 220 – age
Female 226 – age
Therefore, a 34-year-old man would have an MHR of 186 beats per minute (bpm). His exercise intensity is then factored into the equation to give an exercise intensity that is specific to experience, fitness level, abilities, and relative to his fitness goals. Those just starting an exercise regimen or who have a low fitness level may benefit from intensities as low as 50-60% MHR. Higher intensities up to 90% MHR are better suited to the fittest. As a general guideline, 60-80% MHR is sufficient for the average population with no contraindications to exercise.
RPE The ‘Rate of Perceived Exertion’ scale considers all factors that influence exercise intensity and how we perceive that exercise, including fatigue and environmental conditions. A twenty-point scale has been designed that corresponds to heart rate intensities and allows the participant to determine their perceived exertion. This method teaches us to listen to our bodies instead of ‘distracting’ ourselves and can be used in conjunction with Heart Rate.
The ‘talk test’: This is an easy method that anyone can use. The speech test is based on the principle that if you cannot carry on a regular conversation while exercising, your exercise intensity is too high. However, the intensity must be sufficient to increase core body temperature and promote perspiration.
The TIME of the exercise is the duration of the exercise and depends on the intensity of the session. The ACSM (American College of Sports Medicine) suggests a minimum of 15 minutes of continuous exercise to gain any improvement in cardiorespiratory fitness. More deconditioned individuals may require multiple shorter sessions until they develop a base from which improvements in cardiorespiratory fitness can be made.
Your abilities, interests, available time, equipment, facilities, and personal goals determine the TYPE of exercise. The options are endless and can include any movement that uses large muscle groups, is continuous in nature (for a minimum of 15 minutes), and uses the aerobic energy system.
When beginning an exercise program, it is best to take a conservative approach and start with the suggested minimums, ie 3 times a week for 15-20 minutes at no more than 55-65% MHR.
This intensity should be gradually increased over the next few weeks and months to elicit changes and improvements in cardiorespiratory fitness and endurance.
Fitcorp Asia’s health professionals can design a program specific to your needs and goals, helping you reach your full potential in health, mind and body.
Contact us at http://www.fitcorpasia.com or http://www.personaltrainingbangkok.com for more information.
