2 Exercise & Physical Activity Physical Activity: any movement that works the larger muscles of the body, such as arms, legs, and back muscles.Exercise is physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level
4 Cardiorespiratory Endurance Frequency- exercise 5-6 times per weekIntensity- train at 65-85% of one’s maximum heart rateTime- 30 minutes or more per sessionType- any aerobic activity that keeps heart rate within your target heart zoneExamples: Jogging, swimming, cycling, playing basketball or soccer, step aerobics class, etc.
5 Benefits of Doing Cardio Physical Benefits:Makes the heart a more efficient pump, reducing the risk of heart diseases. Lowers blood pressure.Helps to burn fat and control body weight.Increases lung capacityMental Benefits:Improves regulation of stress hormones (feel less stressed)Improves blood flow to the brain, allowing a person to be able to think betterImproves mood—reduces the risk of depression
6 Your Heart is a Pump Resting Heart Rate Excellent (elite athlete) Below 50 bpmA well-conditioned athleteAround 60 bpmAverage resting heart rateMen=60-80 bpm Women bpmSedentary (poor fitness)Over 100 bpm
7 Finding Target Heart Rate Zone A simple way to determine your maximum heart rate is to use the following formula:220 - age = Maximum Heart RateMaximum Heart Rate: 14 year old 1s: 220 – 14 = 20613 year old is: 220 – 13 = 207206 x = 133206 x = 175Target Heart Rate ZoneWe will use 133 –175Maximal heart rate is the maximum # of times the heart could beat in a minute at a specific age (theoretically)