Aerobic Exercise

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Aerobic Exercise

• With Oxygen
• Activity that requires the body to supply oxygen
  to support performance over a period of time
• Walking, running, swimming, biking,
  cardiokickboxing, rowing, jump roping
• Rate of energy expenditure varies depending on
  the individuals skill level and intensity of
  exercise
• Working too hard (anerobically) means you are not
  using oxygen efficiently, you will fatigue
  faster, quit sooner and probably not burn as many
  kcals.

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How to know if youre Aerobic

• Use the FITT forumla to determine if you are
  working aerobically or anaerobically
• The FITT formula also helps to determine if your
  exercise routine is helping you achieve your
  goals
• What are your goals?????

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Exercise Prescription for Cardiovascular Fitness

• FITT Formula
• Frequency
• Intensity
• Time
• Type

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FITT Formula Frequency

• Number of exercise sessions per week
• Recommendations according to the ACSM
• To improve fitness, 3-5 times per week
• To maintain fitness, 2 times per week
• To lose weight, 5-6 times per week

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FITT Formula Intensity

• How hard one is working
• Measured by
• Exercising heart rate
• RPE
• Talk test

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Exercising Heart Rate

• Target Heart Rate (THR) intensity of training
  necessary to achieve cardiovascular improvements
• Maximum Heart Rate (MHR)
• MHR 220 - age
• THR zone
• 55-90 of MHR
• 50-85 of HRR

Karvonan Formula is the more accurate way to
determine your target HR
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Karvonan Formula
220-Age Max Heart Rate (MHR) MHR Resting
Heart Rate (RHR) HRR (Heart Rate Reserve) HRR
X .55 RHR Target Heart Rate 1 HRR X .65
RHR Target Heart Rate 2 Exercise at 55-65 of
MHR targeting between THR 1 and THR 2 BPM
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FITT Formula Time

• Length or duration of the exercise session
• 20 minutes of continuous activity in the THR
  range is needed to achieve minor benefits
• 45-60 minutes of continuous activity in the THR
  range is needed (5-6X per week) to achieve weight
  loss
• Intensity and Time are interdependent

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FITT Formula Type

• Mode of exercise
• It must fulfill the requirements for intensity
  and duration
• Examples running, walking, swimming, biking,
  step aerobics, some sports, rollerblading
• WHAT ever gets your HR in the zone and keeps it
  there for the length of time you need (at least
  20 minutes 3X week)