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Chapter 12: Achieving Cardiorespiratory Fitness

• Physical Activity and Cardiorespiratory Fitness • Applying the Principles of Training • Determining Your Target Heart Rate Training Zone • Measuring your Heart Rate During Exercise • Recovery Heart Rate • Guidelines for the Exercise Session • Guidelines for Setting Goals to Improve CR Fitness • Suggested Cardiorespiratory Programs

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Cardiorespiratory Fitness

Aerobic capacity, Maximal Oxygen Uptake and VO2 Max are terms that mean the same thing as cardiorespiratory fitness – the ability to perform large muscle, dynamic, moderate to high intensity exercise for long periods.

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Principle of Progression

Create a progressively more demanding

cardiorespiratory program.

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Principle of Specificity

The type of training or exercise program determines which fitness component improves.

For cardiorespiratory fitness participate in aerobic

activities.

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Principle of Regularity

Exercise 3-4 days a week at the beginning.

Progress to 4 or 5 days a week as your fitness improves.

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Principle of Individuality

Consider your individual goals for cardiorespiratory

fitness when selecting the activities to include in your program.

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Computing Target Heart Rate

There are two methods for calculating your target heart rate zone:

• Heart Rate Maximum Method • Heart Rate Reserve Method

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Rate of Perceived Exertion

0 No activity 0.5 Very, very light activity 1 2 Very light activity

Warm-up and cool down zone

3 Moderate activity 4 Somewhat hard activity 5

Training Zone This is the target heart rate zone that you are striving to achieve. 3 is easy—only a moderate workout 4 and 5 are the ideal levels for a training effect without straining—you can breathe and speak easily but are beginning to sweat.

6 7 Hard activity 8

7 and 8 are at the upper limit of your training zone. You may be having trouble carrying on a conversation and you are sweating more.

9 Very hard activity 10

This is beyond your target heart rate or workout training zone. Your breathing is more difficult and you can not talk. Your muscles may begin to have a burning sensation. 10 is considered a maximal workout.

Adapted from Noble, B.J., Borg, G.A.V., Jacobs, I, Ceci, R., Kaiser, P. “A category-ratio perceived exertion scale: Relationship to blood and muscle lactates and heart rate.” Medicine, Science, Sports and Exercise 15:523-528, 1983.

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Recovery Heart Rate

5 minutes after end of exercise 10 minutes after end of exercise HR=120 bpm or less HR=100 bpm or less

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The Exercise Session

Activity Time (min.) Warm-up 5-10 Exercise program 20-30 Cool down 5-10 Muscle toning 10-12

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