Cardiovascular Fitness Deanna Cromer Grade Level 10th

Total Fitness Five components of Total Fitness Cardiovascular fitness Muscular Strength Muscular Endurance Body Composition Flexibility

Cardiovascular Benefits

Physical Benefits Strengthens heart Boost HDL (good) cholesterol Aids circulatory system Lower blood pressure Lower blood fats

Mental Health Benefits Relieve stress and anxiety Improve sleep patterns Renew your energy

Extra Benefits Strenthen muscles Increase flexibility Build stronger bones

No Exercise = Cardiovascular Disease

THE FACTS #1 killer of men and women Death from CVD every 33 seconds 1/6 of deaths under age 65

Bigger Risk for Women CVD kills ½ million women a year 1 in 2 deaths from CVD Risk of stroke increases after menopause

Risk Factors High blood pressure Physical inactivity Overweight Diabetes

Who's Active ?

American Heart Association Says…. 25% Americans report no leisure activity 22% report physical activity 5 X’s a week 60% Americans don’t achieve recommended activity Men > active than women Young adults > active than older adults

More active = more calories

Low Intensity (150-240 cal/hr) Strolling 1 mile per hour Cycling on level surface 5mph gardening

Medium Intensity (300-460 cal/hr) Walking 3-5mph Cycling 8mph Tennis (doubles) Raking leaves

High Intensity (500 cal/hr) Jogging 5mph Cycling 12mph basketball

Harder work = More benefits Higher aerobic capacity Lower mortality rates Lower stress hormone levels Reduce tendency for diabetes Less tendency for blood clots

No exercise with weight loss = negative effects Burn calories slower Break down muscles Gain weight back quickly

What can you do???? Create a fitness plan

Why create a plan? Know when and how to exercise Control obesity problems Understand weight management Feel better about physical appearance

Recommended to improve fitness 3-5 times a week 30-60 minutes at a time 65-90% target heart rate

Components of a Cardiovascular program Warm up Muscular Conditioning Aerobics Cool down

Build your program!!

Warm up-10 min. Stretching Low Calisthenics Walking

Muscular Conditioning-10-20 min. Calisthenics Weight training Pulley weights

Aerobics-20-40 min. Fast walk Jog/run Vigorous games Swim Bike

Cool Down 5-10 min. Walking Stretching Similar to Warm up

Importance of a cool down Slows heart rate and metabolism Prevents blood pooling Prevents dizziness and fainting Returns body to homeostatis

Reminders for your successful program Start slow Include warm up and cool down Progress gradually Schedule regularly Include variety

Credits www.lifeclinic.com www.ouhsc.edu/phar5442/lectures www.ops.uicedu/rec/aerohome.com www.support.polar