Cardiovascular

Cardiorespiratory Endurance: Cardiorespiratory Endurance is defined as the ability of the body to sustain prolonged exercise. It is the ability of the body to take in, transport and utilize oxygen. Cardiorespiratory endurance involves the capacity of the heart and lungs to exchange and deliver oxygen to working muscles during sustained activity. Also known as Aerobic Endurance. Cardiorespiratory training exercises improve the heart, circulatory, and pulmonary systems. This can be accomplished by utilizing a variety of training methods that target cardiorespiratory endurance.

Cardiorespiratory Endurance Recommendations:

• Frequency: Three to five days per week. Individuals who are new to a cardiorespiratory exercise program should begin with three workouts per week and add additonal workouts only after adaptation to the current program has occurred.

• Intensity: 55% to 90% of maximum heart rate. Individuals who are healthy, yet deconditioned, should start at the lower end of maximum heart rate.

• Duration: 20 to 60 minutes of continuous or interval activity. Individuals who are deconditioned or prefer to combine training methods (ex: circuit) may accumulate the minutes of activity (minimum of 5 to 10 minutes bouts) and/or insert rest periods.

• Mode: Any activity that is aerobic in nature (ex: walking, hiking, running, jogging, cycling, swimming, stair climbing, in-line skating, stepping and aerobic dance).