Cardiovascular

Fitness

Cardiovascular fitness is...

The ability of the heart, blood, blood vessels, and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise

Benefits of Cardiovascular Fitness

Your Heart is a muscle and when a muscle is worked it becomes bigger

A bigger heart can pump more blood with each beat

When You Have a Good level of Cardiovascular Fitness

• Lower body fatness as a result of calories burned

• Ability to work longer periods of time without getting tired

• Improved quality of life

If You Have a Low Level Of Cardiovascular Fitness You are

at Risk For

• Heart disease

•Stroke

• High Blood Pressure

Heart DiseaseCholesterol is a fatty like substance found in the blood that can clog arteries. When these deposits build up it is known as atherosclerosis

HDL: Is good cholesterol. It takes bad cholesterol back to your heart to be processed. HDL is increased with exercise.

LDL: Is bad cholesterol. It seeps into your bloodstream and creates fat deposits that contribute to atherosclerosis. LDL is a result of a high fat diet and inactivity

How Do You Assess Cardiovascular Fitness

VO2 Max = Is a measurement of how much oxygen your body can process and utilize per minute of physical activity .

There are maximal tests like the one shown in the picture and sub-maximal ones

What is a Good VO2 Score?

< 25 26-34 35-43 44-52 53>

Poor Fair Average Good Excellent

How Much Cardio Fitness is Enough

At least 3 days a week

60%-80% of Max HR 20 min

How To Calculate Target Heart Rate

1. Figure out your Maximum Heart Rate

220 - Age = MHR2. Figure out your Heart Rate Reserve

take your Resting Heart Rate and subtract

from your Max HR

MHR - RHR = HRR3. Multiply your HRR by 60% and 80%

4. Add your Resting Heart Rate back in.

THR Example

Target HR = X% (max HR - RHR) + RHR

A 40 year old man with a resting heart rate of 70 wants to find his THR (between 60%-80%)

Answer: