Cardiorespiratory Fitness Strengthening the most important muscle in your body- the HEART, Lungs and Vascular System Components of Good Cardio Program –Warm Up –Activity Itself –Cool Down

Max Heart Rate – 220 – your age Target/Working HR 60%-80% of MHR Aerobic- with or requiring oxygen – Endurance activities are AEROBIC oxygen fuels the muscles Anaerobic – without Oxygen ( Sprinting or short spurts of energy activities

PULSE WHAT IS IT? The regular expansion and contraction of an artery, caused by the heart pumping blood through the body Where To Check? Carotid Artery: Neck Radial Artery : Wrist

FITTPrinciples of Cardio Frequency 3-5 days a week Intensity 60-80% of Max Heart Rate Time mins Type anything that increases HR

Target Heart Rate Zones

HR 60sec. or 10sec. Age Max heart rate min target 60 sec max target 60 sec min target 10 sec max target 10 sec

Benefits of Cardiovascular Fitness Improves Bone Calcium Improves High Density Cholesterol (HDL) Decreases Tri-glycerides Decreases Blood Pressure Increase Glycogen Stores Improves Brain Function ( Increase O2 delivery) Burns Calories Increase fat burning enzymes