MaximizingMaximizing CardiorespiratoryCardiorespiratory

FitnessFitness

TThe number one reason people begin exercising he number one reason people begin exercising is to improve their physical appearance—to is to improve their physical appearance—to decrease body fat and develop firm, well-toned decrease body fat and develop firm, well-toned muscles. muscles.

They find that these benefits are only the They find that these benefits are only the beginning. Cardiorespiratory endurance plays an beginning. Cardiorespiratory endurance plays an important role in developing physical fitness and important role in developing physical fitness and wellness. wellness.

There are a number of physiological There are a number of physiological (cardiorespiratory, body composition, and (cardiorespiratory, body composition, and metabolic) and psychological (mental and metabolic) and psychological (mental and emotional) health benefits that are yours in emotional) health benefits that are yours in return for a small investment of time and effort.return for a small investment of time and effort.

A variety of exercise programs and A variety of exercise programs and recreational activities can enhance health recreational activities can enhance health and fitness. Nearly everyone can find one and fitness. Nearly everyone can find one or two activities that are satisfying and or two activities that are satisfying and enjoyable. enjoyable.

We will We will focusefocusedd on the many benefits that on the many benefits that can be gained from cardiorespiratory can be gained from cardiorespiratory endurance, the prescription factors for endurance, the prescription factors for fitness, and information about a variety of fitness, and information about a variety of lifetime exercise activities to get you lifetime exercise activities to get you started on the path to a richly enjoyable started on the path to a richly enjoyable health span.health span.

CARDIORESPIRATORY ENDURANCE CARDIORESPIRATORY ENDURANCE AND MAXIMAL OXYGEN UPTAKEAND MAXIMAL OXYGEN UPTAKE

Cardiorespiratory endurance Cardiorespiratory endurance often is expressed in terms of often is expressed in terms of your maximal oxygen uptake your maximal oxygen uptake (VO2max or aerobic capacity), (VO2max or aerobic capacity), the greatest amount of oxygen the greatest amount of oxygen that can be used by the body that can be used by the body during intense exercise. during intense exercise.

Energy for physical activity and Energy for physical activity and body processes is produced by body processes is produced by burning fuel in the presence of burning fuel in the presence of oxygen.oxygen.

During exercise, the ability of During exercise, the ability of the body to utilize oxygen and the body to utilize oxygen and remove waste products remove waste products depends on the efficient depends on the efficient functioning of the functioning of the cardiorespiratory system, cardiorespiratory system, which includes the heart, blood which includes the heart, blood vessels, lungs, and muscles. vessels, lungs, and muscles.

When a person exercises, the When a person exercises, the working muscles demand more working muscles demand more oxygen and nutrients and the oxygen and nutrients and the heart must work harder to heart must work harder to keep up with the demand.keep up with the demand.

CARDIORESPIRATORY CARDIORESPIRATORY ENDURANCE AND MAXIMAL ENDURANCE AND MAXIMAL

OXYGEN UPTAKEOXYGEN UPTAKE The demand for oxygen increases in direct proportion to The demand for oxygen increases in direct proportion to

the intensity of exercise. VO2max is determined partly the intensity of exercise. VO2max is determined partly by genetics and partly by training. by genetics and partly by training.

As fitness improves, many factors contribute to greater As fitness improves, many factors contribute to greater VO2max. The heart is a muscle and, like any muscle, VO2max. The heart is a muscle and, like any muscle, grows stronger with training. grows stronger with training.

A fit, trained heart can pump more oxygenated blood to A fit, trained heart can pump more oxygenated blood to exercising muscles than an unfit heart can. exercising muscles than an unfit heart can.

Cardiorespiratory training increases both stroke volume, Cardiorespiratory training increases both stroke volume, the volume of blood pumped per heartbeat, and the volume of blood pumped per heartbeat, and cardiacoutput, the volume of blood pumped per minute. cardiacoutput, the volume of blood pumped per minute. Similarly, trained skeletal muscles can utilize oxygen Similarly, trained skeletal muscles can utilize oxygen and nutrients delivered by the blood to produce energy and nutrients delivered by the blood to produce energy more efficiently than untrained muscles can. more efficiently than untrained muscles can.

Ventilation and blood flow to the lungs improve. Blood Ventilation and blood flow to the lungs improve. Blood flow of the muscles improves. Muscle cells become more flow of the muscles improves. Muscle cells become more efficient at extracting oxygen and producing energy for efficient at extracting oxygen and producing energy for muscular contraction. muscular contraction.

Waste products are removed more efficiently. VO2max Waste products are removed more efficiently. VO2max determines how intensely and how long you can perform determines how intensely and how long you can perform aerobic exercise and is considered one of the best aerobic exercise and is considered one of the best overall indicators of physiological well-being.overall indicators of physiological well-being.

While natural cardiorespiratory endowment may vary While natural cardiorespiratory endowment may vary among individuals, with training, maximal oxygen among individuals, with training, maximal oxygen uptake can improve 20 to 30 percent, depending on uptake can improve 20 to 30 percent, depending on pretraining status and the frequency, intensity, and pretraining status and the frequency, intensity, and duration of training. duration of training.

Beneficial physiological changes persist Beneficial physiological changes persist as long as aerobic training continues, as long as aerobic training continues, but inactivity produces physical decline. but inactivity produces physical decline.

If training stops, VO2max returns to If training stops, VO2max returns to pretraining levels within a few months. pretraining levels within a few months.

With aging, aerobic capacity decreases With aging, aerobic capacity decreases about 1 percent per year after age 25. about 1 percent per year after age 25.

This decline is related closely to This decline is related closely to decreasing levels of activity rather than decreasing levels of activity rather than to simply growing older.to simply growing older.

Declines in VO2max may be slowed Declines in VO2max may be slowed dramatically by those who exercise dramatically by those who exercise across the lifetime. across the lifetime.

Benefits of Aerobic ExerciseBenefits of Aerobic Exercise Cardiorespiratory Benefits:Cardiorespiratory Benefits: 1. Lower resting heart rate1. Lower resting heart rate 2. Increased stroke volume (the amount of blood pumped out of the 2. Increased stroke volume (the amount of blood pumped out of the

heart with each beat), improving heart efficiency.heart with each beat), improving heart efficiency. 3. Increased rest for the heart between beats due to slower resting 3. Increased rest for the heart between beats due to slower resting

heart rate and increased stroke volumeheart rate and increased stroke volume 4. Increased oxygen-carrying capacity of the blood due to the greater 4. Increased oxygen-carrying capacity of the blood due to the greater

supply of red blood cells and hemoglobin; greater endurance in supply of red blood cells and hemoglobin; greater endurance in exercising muscles due to increased energy and improved elimination exercising muscles due to increased energy and improved elimination of waste productsof waste products

5. Improved exercise performance on timed tests due to more efficient 5. Improved exercise performance on timed tests due to more efficient use of oxygenuse of oxygen

6. Possible reduction in blood pressure6. Possible reduction in blood pressure 7. Improved blood lipid profile by increasing the number of protective 7. Improved blood lipid profile by increasing the number of protective

high-density lipoproteins (HDLs)high-density lipoproteins (HDLs) 8. Quicker recovery to resting heart rate after vigorous exercise due 8. Quicker recovery to resting heart rate after vigorous exercise due

to improved cardiac efficiencyto improved cardiac efficiency 9. Possible regression of atherosclerosis9. Possible regression of atherosclerosis 10. Fewer illnesses and deaths due to coronary hear disease10. Fewer illnesses and deaths due to coronary hear disease Body Composition/Physical Appearance Benefits:Body Composition/Physical Appearance Benefits: 1. Reduced body fat percentage1. Reduced body fat percentage 2. Increased lean body mass2. Increased lean body mass 3. Firmer, more toned muscles3. Firmer, more toned muscles

Psychological Benefits:Psychological Benefits:

1. Enhanced sense of well-being and self-esteem, 1. Enhanced sense of well-being and self-esteem, resulting in increased energy, alertness, and vitalityresulting in increased energy, alertness, and vitality

2. Increased sense of self-discipline due to the 2. Increased sense of self-discipline due to the determination needed to stick to an exercise programdetermination needed to stick to an exercise program

3. Reduced state of anxiety and mental tension, 3. Reduced state of anxiety and mental tension, thereby increasing stress coping abilitythereby increasing stress coping ability

4. Improved quality of sleep; sleep soundly and wake 4. Improved quality of sleep; sleep soundly and wake up refreshedup refreshed

5. Decreased level of mild to moderate depression5. Decreased level of mild to moderate depression 6. Improved mental acuity, learning, and memory6. Improved mental acuity, learning, and memory 7. Feeling of relaxation7. Feeling of relaxation The psychological benefits are very rewarding and The psychological benefits are very rewarding and

are often the main reason people keep exercising. are often the main reason people keep exercising. More detail on these and other benefits of More detail on these and other benefits of cardiorespiratory fitness follows.cardiorespiratory fitness follows.

Improved Mental HealthImproved Mental Health People who exercise People who exercise

regularly report improved regularly report improved mood, higher self-confidence mood, higher self-confidence and self-esteem, and less and self-esteem, and less stress compared with stress compared with nonexercisers. nonexercisers.

Research indicates that Research indicates that aerobic exercise also can aerobic exercise also can enhance psychological well-enhance psychological well-being by reducing being by reducing depression and anxiety. depression and anxiety.

The best results were The best results were obtained after several weeks obtained after several weeks of regular exercise, with of regular exercise, with more vigorous exercise, and more vigorous exercise, and in those who were high in in those who were high in anxiety or depression to anxiety or depression to begin with. begin with.

While it may not work for While it may not work for everyone and we can't say everyone and we can't say exactly how much exercise isexactly how much exercise is

Improved Cognitive Improved Cognitive FunctionFunction

The human brain gradually loses tissue from age 30 The human brain gradually loses tissue from age 30 onward, and this is reflected in gradual declines in onward, and this is reflected in gradual declines in cognitive function. Cardiorespiratory fitness has been cognitive function. Cardiorespiratory fitness has been associated with preservation of cognitive function in associated with preservation of cognitive function in healthy adults. healthy adults.

One study that followed subjects for 10 years One study that followed subjects for 10 years indicated that middle-aged aerobic exercisers indicated that middle-aged aerobic exercisers compared with sedentary individuals have a compared with sedentary individuals have a significantly slower rate of memory decline and better significantly slower rate of memory decline and better memory performance. In subjects over 55, the memory performance. In subjects over 55, the positive effect of exercise was greatest on the positive effect of exercise was greatest on the "executive control" functions of judgment, planning, "executive control" functions of judgment, planning, and the coordination of actions to achieve a goal.and the coordination of actions to achieve a goal.

In elderly subjects age 60 to 76, 2 months of aerobic In elderly subjects age 60 to 76, 2 months of aerobic training significantly improved cognitive test scores, training significantly improved cognitive test scores, and the effect was equal to 2 months of mental and the effect was equal to 2 months of mental training. training.

Improved Cognitive Improved Cognitive FunctionFunction

While we do not know exactly how this While we do not know exactly how this occurs, exercise does increase blood occurs, exercise does increase blood flow to the brain, which in turn can flow to the brain, which in turn can promote brain cell growth.promote brain cell growth.

Studies from the Institute for Brain Studies from the Institute for Brain Aging and Dementia suggest that Aging and Dementia suggest that exercise can increase levels of brain exercise can increase levels of brain growth factors, stimulate neuron growth factors, stimulate neuron growth, and maintain brain function growth, and maintain brain function and plasticity, thus improving learning and plasticity, thus improving learning and mental performance.and mental performance.

Improved SleepImproved Sleep

Many studies support the positive Many studies support the positive effects of exercise on sleep. In effects of exercise on sleep. In studies of individuals who exercised studies of individuals who exercised aerobically, exercisers went to sleep aerobically, exercisers went to sleep more quickly, slept longer, and had a more quickly, slept longer, and had a more restful sleep than did those more restful sleep than did those who did not exercisewho did not exercise

Immune System FunctionImmune System Function

Those who participate in regular Those who participate in regular moderate exercise enjoy enhanced moderate exercise enjoy enhanced levels of well-being, including fewer levels of well-being, including fewer colds and minor respiratory colds and minor respiratory infections compared with sedentary infections compared with sedentary peers.peers.

Avoid overtraining, however, as Avoid overtraining, however, as exercising to exhaustion can weaken exercising to exhaustion can weaken immune system function.immune system function.

Improved Body Composition Improved Body Composition and Weight Managementand Weight Management

Regular endurance exercise burns excess calories and Regular endurance exercise burns excess calories and can help maintain muscle mass and reduce excess body can help maintain muscle mass and reduce excess body fat. fat.

Increasing levels of overweight and obesity in the world Increasing levels of overweight and obesity in the world at all age levels may be due as much to decreased at all age levels may be due as much to decreased physical activity as to increased caloric intake.physical activity as to increased caloric intake.

For this reason, 60 minutes of vigorous physical For this reason, 60 minutes of vigorous physical activity daily is recommended for weight management. activity daily is recommended for weight management.

Even if exercise does not reduce body fat significantly, Even if exercise does not reduce body fat significantly, research indicates that those who exercise regularly research indicates that those who exercise regularly significantly reduce the risk of chronic diseases significantly reduce the risk of chronic diseases compared with sedentary individuals.compared with sedentary individuals.

Reduced Risk of Chronic Reduced Risk of Chronic DiseasesDiseases

Cardiorespiratory fitness can reduce the risk of developing Cardiorespiratory fitness can reduce the risk of developing several chronic diseases. For those who already have one several chronic diseases. For those who already have one of these diseases, a carefully monitored aerobic program is of these diseases, a carefully monitored aerobic program is often recommended as a part of treatment to improve often recommended as a part of treatment to improve health and physiological resilience. health and physiological resilience.

Cardiovascular Disease Cardiorespiratory exercise reduces Cardiovascular Disease Cardiorespiratory exercise reduces the risk of having cardiovascular disease and the risk of the risk of having cardiovascular disease and the risk of dying from it. dying from it.

Cardiovascular disease does not develop suddenly in Cardiovascular disease does not develop suddenly in middle age. It begins much earlier, in the teens and middle age. It begins much earlier, in the teens and twenties, and continues to progress silently for many twenties, and continues to progress silently for many years. years.

Young adults can reduce the risk of cardiovascular disease Young adults can reduce the risk of cardiovascular disease by developing a habit of regular exercise and managing by developing a habit of regular exercise and managing the other risk factors. the other risk factors.

High Blood Pressure Exercise prevents or delays the High Blood Pressure Exercise prevents or delays the development of high blood pressure, which is associated development of high blood pressure, which is associated with the risk of stroke, kidney failure, and coronary heart with the risk of stroke, kidney failure, and coronary heart disease. disease.

Type 2 DiabetesType 2 Diabetes Regular aerobic exercise is associated with a Regular aerobic exercise is associated with a

lower risk of developing Type 2 diabetes. lower risk of developing Type 2 diabetes. Type 2 diabetes is associated with the risk of Type 2 diabetes is associated with the risk of

several chronic diseases that can make one's several chronic diseases that can make one's life miserable and shorten one's life span.life miserable and shorten one's life span.

Exercise helps prevent obesity, which is Exercise helps prevent obesity, which is related to the onset of diabetes. related to the onset of diabetes.

It burns excess blood sugar and increases It burns excess blood sugar and increases cells' sensitivity to insulin, which helps cells' sensitivity to insulin, which helps regulate blood sugar. regulate blood sugar.

For those with diabetes, exercise is an For those with diabetes, exercise is an important adjunct to other treatments.important adjunct to other treatments.

CancerCancer

Exercise is associated with a lower Exercise is associated with a lower risk of certain types of cancer. This risk of certain types of cancer. This may be due to increased intestinal may be due to increased intestinal motility, which decreases contact motility, which decreases contact time between potential carcinogens time between potential carcinogens and the intestinal wall. It also may and the intestinal wall. It also may be due in part to improved immune be due in part to improved immune system function.system function.

Osteoarthritis.Osteoarthritis. Osteoarthritis is most common at weight bearing joints Osteoarthritis is most common at weight bearing joints

such as the hips, knees, and ankles and is exacerbated such as the hips, knees, and ankles and is exacerbated by increased weight on those joints. by increased weight on those joints.

Exercise maintains the strength of the muscles that Exercise maintains the strength of the muscles that surround and support the joints and helps maintain surround and support the joints and helps maintain normal joint function. normal joint function.

For those who have osteoarthritis, regular exercise such For those who have osteoarthritis, regular exercise such as walking is recommended for maintenance of normal as walking is recommended for maintenance of normal joint function and reduction of excess body fat. joint function and reduction of excess body fat.

Osteoporosis is another disease that has its beginning in Osteoporosis is another disease that has its beginning in the teens and twenties with inadequate exercise and the teens and twenties with inadequate exercise and eating habits. eating habits.

Weight-bearing exercise such as running, walking, and Weight-bearing exercise such as running, walking, and aerobics can decrease the risk of osteoporosis by aerobics can decrease the risk of osteoporosis by building optimal bone mass in young adults and in building optimal bone mass in young adults and in slowing its loss with age. slowing its loss with age.

The benefits of aerobic fitness can The benefits of aerobic fitness can enhance health and well-being enhance health and well-being across the life span. They can be across the life span. They can be gained by following the FITT gained by following the FITT prescription for cardiorespiratory prescription for cardiorespiratory fitness.fitness.

THE FITT PRESCRIPTION THE FITT PRESCRIPTION FOR CARDIORESPIRATORY FOR CARDIORESPIRATORY

FITNESSFITNESS Cardiorespiratory fitness Cardiorespiratory fitness

development involves four FITT development involves four FITT factors: factors:

Frequency, Frequency, Intensity, Intensity, Time, Time, Type of exerciseType of exercise

Intensity of effort is Intensity of effort is directly reflected by directly reflected by exercise pulse rate exercise pulse rate and is perhaps the and is perhaps the most important most important factor in gaining factor in gaining training effect training effect benefits from your benefits from your exercise program. exercise program.

You must put in You must put in enough effort to force enough effort to force the body to adapt and the body to adapt and produce fitness produce fitness improvements. improvements.

There are three ways to judge intensity: There are three ways to judge intensity: target heart rate, rate of perceived target heart rate, rate of perceived

exertion, and the talk test.exertion, and the talk test. Target Heart Rate: Karvonen EquationTarget Heart Rate: Karvonen Equation To determine your target heart rate (THR) To determine your target heart rate (THR)

range for cardiorespiratory exercise, we will range for cardiorespiratory exercise, we will use the Karvonen equation, which takes into use the Karvonen equation, which takes into account your age and resting heart rate account your age and resting heart rate (RHR)(RHR)

Karvonen, a Finnish researcher, discovered that Karvonen, a Finnish researcher, discovered that the heart rate during exercise must be raised by the heart rate during exercise must be raised by at least 60 percent of the difference between at least 60 percent of the difference between resting and maximal heart rates (called the heart resting and maximal heart rates (called the heart rate reserve, HRR) to gain cardiorespiratory rate reserve, HRR) to gain cardiorespiratory fitness. An adequate upper intensity is 80 fitness. An adequate upper intensity is 80 percent of HRR.percent of HRR.

Exercise heart Exercise heart rates differ by age. rates differ by age. For most young For most young adults, a THR is in adults, a THR is in the range of 140 to the range of 140 to 170 beats per 170 beats per minute, but for minute, but for older adults, a rate older adults, a rate of 120 to 140 beats of 120 to 140 beats per minute may be per minute may be adequate. adequate.

Estimated target heart rate range (based on RHR of 70 bpm)

How Long Before Results How Long Before Results Become Apparent?Become Apparent?

This varies with the individual. Within the first few This varies with the individual. Within the first few exercise sessions, many people report that they feel exercise sessions, many people report that they feel better. better.

Measurable differences such as decreased heart rate Measurable differences such as decreased heart rate and improved aerobic fitness can occur within 8 to 12 and improved aerobic fitness can occur within 8 to 12 weeks. weeks.

The key is staying with the exercise program. Studies The key is staying with the exercise program. Studies indicate that over 50 percent of adults who start an indicate that over 50 percent of adults who start an exercise program quit within the fits 3 to 6 months. exercise program quit within the fits 3 to 6 months.

Regular exercisers focus on the positive benefits of Regular exercisers focus on the positive benefits of exercise, reminding themselves how good they feel exercise, reminding themselves how good they feel after exercise, and pat themselves on the back for after exercise, and pat themselves on the back for making progress. making progress.

So how do you stay with an exercise program long So how do you stay with an exercise program long enough to experience the benefits of the training effect? enough to experience the benefits of the training effect?

Rate of Perceived Exertion Rate of Perceived Exertion (RPE)(RPE)

This method uses a scale developed by Gunnar Borg.This method uses a scale developed by Gunnar Borg. Borg discovered that exercisers are able to "sense" their Borg discovered that exercisers are able to "sense" their

exercise intensity levels. exercise intensity levels. He found that the RPE scale correlated with heart rate. He found that the RPE scale correlated with heart rate.

Borg found that the descriptive words in the right column Borg found that the descriptive words in the right column closely paralleled the heart rate of the exerciser, which is closely paralleled the heart rate of the exerciser, which is illustrated by the numbers in the left column. illustrated by the numbers in the left column.

To develop fitness, exercisers should feel the effort is To develop fitness, exercisers should feel the effort is "Somewhat hard" to "Hard," or 12 to 16 on the Borg Scale."Somewhat hard" to "Hard," or 12 to 16 on the Borg Scale.

It is helpful to cross-check your heart rate with your It is helpful to cross-check your heart rate with your perceived rating when you first begin to use this method.perceived rating when you first begin to use this method.

Experienced exercisers can use RPE to determine if they Experienced exercisers can use RPE to determine if they are in their target HR zone and adjust the exercise are in their target HR zone and adjust the exercise intensity accordingly.intensity accordingly.

This is a safe and accurate way to monitor exercise This is a safe and accurate way to monitor exercise intensity anywhere, anytime without using a stopwatch.intensity anywhere, anytime without using a stopwatch.

Target Heart Rate: Percentage Target Heart Rate: Percentage of Maximal Heart Rateof Maximal Heart Rate

An old method of determining the target heart An old method of determining the target heart rate used a straight percentage of the maximal rate used a straight percentage of the maximal heart rate. The ACSM recommends using 70 to heart rate. The ACSM recommends using 70 to 90 percent of an individual's maximal heart 90 percent of an individual's maximal heart rate to set exercise intensity. For example, if a rate to set exercise intensity. For example, if a person's estimated maximal pulse was 200, the person's estimated maximal pulse was 200, the target heart rate range would be 140 (200 X .7) target heart rate range would be 140 (200 X .7) to 180 (200 X .90) beats per minute. Its to 180 (200 X .90) beats per minute. Its advantage is that it is simple to compute. The advantage is that it is simple to compute. The drawback of this method is that is does not drawback of this method is that is does not take resting pulse into account.take resting pulse into account.

LIFETIME EXERCISE LIFETIME EXERCISE ACTIVITIES TOP LISTACTIVITIES TOP LIST

Aerobic danceAerobic dance (Including Step Aerobics, (Including Step Aerobics,

Slide Training,and Slide Training,and Spinning)Spinning)

Slide TrainingSlide Training Spinning (or Fit Ride)Spinning (or Fit Ride) Fitness swimmingFitness swimming Fitness walkingFitness walking indoor exercise indoor exercise

equipmentequipment (Including Stationary (Including Stationary

Bikes, Steppers, Bikes, Steppers, Treadmills, Ski Treadmills, Ski Machines, Rowing Machines, Rowing Machines, and Elliptical Machines, and Elliptical Trainers)Trainers)

Step AerobicsStep Aerobics BicyclingBicycling

IN-LINE IN-LINE SKATING SKATING

JOGGINGJOGGING WATER WATER

EXERCISE/AQUA EXERCISE/AQUA AEROBICSAEROBICS

Thank you for attentionThank you for attention