![]() ![]() Exercise designed to improve cardiovascular fitness works to improve the heart’s ability to pump blood and the muscle’s ability to pull oxygen from the blood. As exercise intensity increases, the heart must work harder to get more oxygen to the muscles. Every activity requires energy, and when exercising, intensity is often measured by how hard and fast the heart is pumping to deliver oxygen to the working muscles. Intensity is directly related to how difficult an activity is and how much energy the body needs to sustain an activity. For cardiovascular activities, intensity is monitored by heart rate. However, using this chart will give you heart rate numbers for a Target Heart Rate Zone that can be used as a guide. Your own Target Heart Rate Zone may vary. ![]() The table below is an example of a Heart Rate Percentage chart. These charts are developed using your age and average resting heart rate information. In general, this means exercising at a level where the heart is beating between 50% and 85% of a person’s maximum heart rate (220 minus age) or approximately 142–186 BPM (average for youth).Ĭharts have been developed so that you do not need to calculate your own Target Heart Rate Zones. This level is called your Target Heart Rate (THR) Zone. Intensity is one of the most important ways to determine if you are exercising at a level that benefits your heart. Intensity of Exercise: Intensity refers to how hard you are working. (Also understand the dangers of overexercising.) You may gain additional benefits if you engage in an activity more frequently, but 3-5 times is the recommended range to improve general fitness. The table below illustrates the different FITT Principlesįrequency of Exercise: Cardiovascular benefits are achieved when you engage in exercise 3-5 times each week. ![]() It is important to know your FITT Principles so that you gain health benefits for your heart. Those who have a high level of cardiovascular fitness have lowered risks of adult lifestyle diseases, such as, type 2 diabetes, cardiovascular disease, and obesity.Ĭardiovascular endurance increases your chances for living a longer and healthier life. This is the ability of the body to work continuously for extended periods of time. One long-term result of regular aerobic activity is cardiovascular endurance, also known as cardio-respiratory endurance. A resting heart rate varies from person to person, however the lower your resting heart rate, the more efficient your heart is working. ![]() Increasing stroke volume is very important because it means your heart does not have to work as hard. They also increase stroke volume (amount of blood pumped per heartbeat) and lower your resting heart rate. These types of exercises sustain oxygen to the muscles for an extended period of time.Īerobic activities strengthen the lungs and heart, and make your working muscles more efficient at using oxygen. A few examples of aerobic activities are walking, biking, jogging, and skating. Aerobic means “with oxygen” and includes continuous activities that use oxygen. Aerobic exercises are best for developing cardiovascular fitness. It is considered the most important component of physical fitness and is one of the best indicators of overall health. Cardiovascular fitness relates to the body’s ability to generate energy and deliver oxygen to working muscles. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |