Cardiovascular Endurance

Cardiovascular endurance is the ability of the heart, lungs, and circulatory system to work together Let’s apply the F.I.T. Principle to Cardiovascular Endurance

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It is recommended to perform Cardiovascular Exercise 3-5 days a week

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Cardiovascular development occurs between 70 Percent (the lower limit) and 90 Percent (the upper limit) of your Maximum Heart Rate WHAT!? Here’s how you figure it out… To determine how hard you need to exercise when training for cardiovascular endurance you must first figure out your Maximum Heart Rate Maximum Heart Rate Definition: The highest heart rate for a person, related to age

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Your Maximum Heart Rate (MHR) depends on your age. You can find out what it is by taking 220 and subtracting your age. Here is an example for a 15 year-old student: 220-15=???

205, is the maximum heart rate

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The level of intensity you are looking for to development cardiovascular endurance is 70-90% of you Maximum Heart Rate These limits are called your Target Heart Rate Zone (THRZ)

Here is an example of finding the Target Heart Rate Zone of a 15 year-old student:

MHR: 220-15 = 205 Lower Limit: 70% of 205 = 143.5 .70 X 205 = 143.5 Upper Limit: 90% of 205 = 184.5 .90 X 205 = 184.5  So the Target Heart Rate Zone for this student is 143.5 to 184.5 beats per minute 

So we can easily remember the THR for PE1, we will say:

THRZ = 140-180 beats per minute

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This can be done on the wrist by placing two fingers over the radial artery (inside the wrist on the side of the thumb)

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Or we can use the carotid artery in the neck just below the jaw

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Now that you can find your pulse, count your pulse for 60 seconds (or count for 10 seconds and multiply your answer by 6) to find your heart rate

So, the FIT principle applied to Cardiovascular Endurance for Intensity is: Exercise at 70-90% of your Max Heart Rate, which is called your THRZ For PE 1 (mostly 15 year olds), our THRZ is 140-180 beats per minute. If you were taking your pulse for 10 seconds, how many beats would you want to count? 140/6 = 23.3 and 180/6 = 30 • When we exercise and stop to take our heart rate in PE for 10 seconds, it should be between 24-30 beats.

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It is recommended that you spend 20-60 minutes in continuous aerobic activity each time you train for cardiovascular endurance In other words you should try to stay in your Target Heart Rate Zone for at least 20 minutes

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Here is a quick review of the Frequency, Intensity, and Time for a cardiovascular workout Frequency is 3 to 5 days per week Intensity is 70% to 90% of your MHR Time is 20 to 60 minutes

One of the ways you can tell whether you are in good cardiovascular shape is to take your Resting Heart Rate Resting Heart Rate Definition: Heart Rate after a person has been laying down quietly for at least 10 minutes (best time is when you first wake up in the morning) As you get more fit, your RHR should decrease. The heart gets more efficient at pumping blood around the body, so at rest more blood can be pumped with each beat and less beats per minute are needed Women

Men Age Athlete Excellent Good Above Average Average Below Average Poor

18-25 49-55 56-61 62-65 66-69

26-35 49-54 55-61 62-65 66-70

36-45 50-56 57-62 63-66 67-70

46-55 50-57 58-63 64-67 68-71

56-65 51-56 57-61 62-67 68-71

65+ 50-55 56-61 62-65 66-69

70-73 74-81

71-74 75-81

71-75 76-82

72-76 77-83

72-75 76-81

70-73 74-79

82+

82+

83+

84+

82+

80+

Age Athlete Excellent Good Above Average Average

18-25 54-60 61-65 66-69 70-73

26-35 54-59 60-64 65-68 69-72

36-45 54-59 60-64 65-69 70-73

46-55 54-60 61-65 66-69 70-73

56-65 54-59 60-64 65-68 69-73

65+ 54-59 60-64 65-68 69-72

74-78

73-76

74-78

74-77

74-77

73-76

Below 79-84 Average Poor 85+

77-82

79-84

78-83

78-83

77-84

83+

85+

84+

84+

84+

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Improved cardiorespiratory function Improved cellular metabolism Reduced risk of chronic disease ◦ ◦ ◦ ◦ ◦

Cardiovascular disease Cancer Type 2 diabetes Osteoporosis Deaths from all causes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 ÂŠ McGraw-Hill Higher Education

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Better control of body fat Improved immune function Improved psychological and emotional wellbeing

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 ÂŠ McGraw-Hill Higher Education

Cardiovascular endurance