Cardiorespiratory Training – Extended bodily exertion that utilizes the heart and respiratory system.
10 Benefits of Cardiorespiratory Fitness
1. Stronger Heart
2. Lowered Blood Pressure
3. Decreased Body Fat
4. Decreased Stress & Depression
5. Increased Caloric Expenditure
6. Increased Ability to Metabolize Fat
7. Increased Endurance, Stamina & Energy
8. Stronger Bones
9. Improved Sleep
10. Improved Quality of Life
Warming Up
Warming up is always important before proceeding to a higher intensity workout. A warm up is beneficial because it: gradually increase the heart rate, increase core and tissue temperature, increases joint range of motion, and prepares you psychologically for more intense training. All of this is a pre-emptive strike against being injured.
Time: 5-10 Minutes
Intensity: Low-Moderate (Break a light sweat)
Mode: Treadmill, elliptical, stationary bike
Cooling Down
Just as important as the warm up after an intense workout session. A cool down will avoid dizziness and possible fainting, decreases the heart rate back to resting rates and gets blood to where it is needed within the body, and assists with the removal of waste products such as lactic acid. Ouchie!
Time: 5-10 Minutes
Intensity: Low-Moderate (Break a light sweat)
Mode: Treadmill, elliptical, stationary bike
Stretching
Incorporate stretching into your warming up and cool downs. Lack of flexibility can lead to muscular imbalances and injury. (This topic will be discussed in further detail in Part III - Flexibility & Balance.)
Cardiovascular Programming
Programming of your cardiovascular routine will depend mostly on your goals and your current fitness/health level. The simplest way to design your own program is by using the FITT method.
F: Frequency
I: Intensity
T: Time/Duration
T: Type/Mode
Frequency
Frequency depends on your current fitness levels and goals. A frequency of three to five times per week is what is recommended. If your goal is weight loss: four to five days per week is better than three. Anything more than five can lead to overtraining (burnout) and injury. If you are extremely de-conditioned then breaking up your sessions to shorter sessions throughout the day would be the way to go until sustained activity can be carried out.
Intensity
55% to 90% of your maximum heart rate. What the hell does that mean?
The Easy Formula to Determine Training Intensity
(Note: This method is only accurate for about 75% of the population)
Client: Joe
Age: 34
Equation Used: (220 – Age) x 55% and 90%
Equation in Action: (220 – 34) = 186
186 x 55% (.55) = 102 bpm
186 x 90% (.90) = 167 bpm
Joe’s Heart Rate Training Range:
102 to 167 beats per minute
Time
Between 20 – 60 minutes of sustained activity; dependent on fitness level, available training time, and training goals. For the de-conditioned your programs should start at a slower pace, 5 – 10 minutes of sustained activity and increased gradually as your fitness level begins to improve.
Type
What kind of cardio do you want to do? Running? Rowing? Cycling? The possibilities are somewhat endless, especially if you belong to a fitness centre with all sorts of equipment, etc. Remember this, though: high impact activity such as running, jump rope, and high impact aerobic classes = more chance of getting injured. All beginners should start off in low impact activities such as cycling or on an elliptical. Explore different activities and see if you enjoy them. One thing that discourages many people new to fitness is the fact that routines can get boring. Go hiking, swim a few laps, play a mini-game of football. Mix it up and keep reminding yourself of all the benefits it will bring you.
And if you ever have any questions, I’m right here.
-Raul-
Next Week: Guide to Program Design Part II – Resistance Training
