Something to Think About…Heart disease is the #1 killer of Americans

Every 34 seconds, a person dies from heart disease in the United StatesMore than 2500 Americans die from heart disease each day.

How Can You Reduce Your Risk?

Improve your Cardiorespiratory fitness—exercise!!!

Cardiorespiratory endurance- the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity

Two Types of ExerciseAerobic Exercise

or “Cardio”Used to improve the efficiency of the heartUses oxygen for energy—the waste result is free radicalsActivity that can be sustained for a period of time—steady state

Anaerobic or Resistance Training

Used to strengthen muscles and bonesUses glucose (or carbs) for energy—the waste result is lactic acidUsed in short bursts—very intense activity that cannot be sustained

Taking Your Pulse

Heart-Lung Machine

• Like any machine, the heart-lung machine needs plenty of use to keep it running smoothly. Don’t let it “rust” with a sedentary lifestyle.

• The stronger it becomes from exercise, the less it has to work to pump blood, breathe, and supply the body with oxygen. Exercise also makes the blood vessels more elastic (and less likely to clog) and uses more capillaries, thus making the heart-lung machine more efficient.

Your Heart is a Pump

Resting Heart Rate

Excellent (elite athlete)

Below 50 bpm

A well-conditioned athlete

Around 60 bpm

Average resting heart rate

Men=60-80 bpm Women 70-90 bpm

Sedentary (poor fitness)

Over 100 bpm

The Heart-Lung Machine

If you train and reduce your resting heart rate from 70 bpm to 60 bpm, you will save your heart approximately 6 million heartbeats per year.

Your lungs also become stronger and can bring in more oxygen—the average trained person can process about 40-50 L more per minute of oxygen than an untrained person. This equals more oxygen in the blood since the lungs move oxygen in and out at a faster rate.

Cardiorespiratory EnduranceFrequency- exercise 3-5 times per week

Intensity- train at 60-85% of one’s maximum heart rate

Time- 20-60 minutes per session

Type- any aerobic activity that keeps heart rate within your target heart zone

Examples: Jogging, swimming, cycling, playing basketball or soccer, using an ellipitcal, step aerobics class, etc.

Finding Target Heart Rate ZoneA simple way to determine your maximum

heart rate is to use the following formula:220 - age = Maximum Heart Rate

Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205

205 x .60 = 123205 x . 85 = 174

Target Heart Rate Zone 123 – 174This range is what a 15 year old should work

at in order to improve cardiorespiratory endurance.