1. Maximizing Cardiorespiratory Fitness
Aerobic Exercise is like a combination of psychotherapy, physical therapy, and stress management all concentrated in one 30-minute session.

2. Cardiorespiratory Benefits
Lower resting heart rate
Increased stroke volume
Increased rest of heart between beats
Increased O2 capacity
Improved exercise performance
Reduction in blood pressure
Improved lipid profile
Quicker recovery for the heart after exercise
Regression of atherosclerosis
Reduced chance of illness/death

3. Body Composition/Physical Appearance Benefits
Reduced body fat percentage
Increased lean body mass
Firmer, more toned muscles

4. Psychological Benefits
Enhanced sense of well-being
Increased sense of self-discipline
Reduced state of anxiety
Increased coping ability
Improved quality of sleep
Decreased levels of depression
Improved mental acuity, learning, memory
Feeling of relaxation

5. Relationship Between Exercise and Chronic Disease
Cardiorespiratory fitness can reduce the development of several chronic diseases, such as:
Cardiovascular disease
High blood pressure
Type 2 diabetes
Cancer
Osteoarthritis
Osteoporosis

6. CV Disease Risk Factors
Unhealthy combination of “good” and “bad” cholesterol – quadruples the risk.
Diabetes - quadruples risk in women, doubles in men.
Hypertension – nearly triples risk in men, doubles for women.
Stress and Depression – triple the risk.
Healthy Diet – decreases risk by almost 30%.
Abdominal Obesity – more than doubles the risk.
Lack of Exercise – increases risk by about 20%.
Smoking – double or triple the risk.

8. The FITT Prescription
Cardiorespiratory fitness development involves 4 factors:
Frequency: 3 – 5 x week
Intensity: 60 – 80% heart rate
Time: 20 – 60 minutes
Type: continuous and rhythmic

9. Target Heart Rate: Karvonen Equation
220 – age = MHR ->
[MHR (max. heart rate)] – resting HR = HR Reserve ->
[Heart Rate Reserve] x (Between .60 and .80) + resting HR =
Target Heart Rate
Example of a 20-year-old with an RHR of 70 beats/min. and beginning a program for the first time:
220 – 20 = 200 (MHR)
200 – 70 = 130 (HR Reserve)
130 x =
148