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Chapter 4

HSS 1101 Chapter Notes - Chapter 4: Cardiorespiratory Fitness, Exercise Intensity, Ibm 7090


Department
Health Sciences
Course Code
HSS 1101
Professor
Tien Nguyen
Chapter
4

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Cardiorespiratory Fitness Programs
When creating a cardiorespiratory fitness program there are many variables to
consider. An activity is needed that works your heart at approximately 70-90% of
your maximum heart rate which corresponds to 55-85%  for 20-30mins at
least 3 times a week.
The most effective exercises are exercises that use your whole body and large
muscle groups. If you start at a lower fitness level, it is important to start at a lower
intensity and build your way up.
Determining Exercise Frequency
If you have been inactive, you should exercise at least 3 times a week. Exercising 3-5 times a week is the
general recommendation for improving your cardiovascular health (any less than that will not have a
major effect. On the other hand, exercising more than 5 times a week will likely not improve
cardiovascular health and may be harmful).
Determining Exercise Intensity
The aerobic exercise must be at a high enough intensity to improve cardiorespiratory endurance, as
mentioned between 70-90% of your maximum heart rate. (if you have been sedentary for a while set a
lower max heart rate of around 50-60%, and then gradually increase your target)
Target Heart Rate: the desired intensity of aerobic exercise for improving and maintaining
cardiorespiratory fitness. Calculated as a percentage of maximum heart rate by subtracting your age
from 226 (females) or 220 (males). Example:
Target Heart Rate:  
Therefore, my target heart rate would be between 144.9 and 186.3 beats per minute because;
      
(you can check your heartbeat while working out by taking your pulse for 6 seconds and multiplying by
10)
Determining Exercise Time
Time refers to the number of minutes spent doing an exercise at a specific intensity. Only 20-30 minutes
is needed for exercises where the intensity is 70-90 percent  to have a fitness effect. Although
some exercise for longer than 30 minutes, greater cardiorespiratory improvements are not realized.
The Recovery Principle
There should be 18-24 hours between workouts to allow the body to recover. This allows it to adapt to
the overload applied and then become more cardiorespiratory fit.
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