cardiovascular aerobic exercise “frequency and duration”
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Cardiovascular Aerobic Exercise “Frequency and Duration”. KH 2520: Physical Activity and Fitness Department of Kinesiology and Health Georgia State University. FITT Principle. Frequency Intensity- 57 - 94% Heart Rate Training Range Time (Duration) - PowerPoint PPT PresentationTRANSCRIPT
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Cardiovascular Aerobic Exercise
“Frequency and Duration”KH 2520: Physical Activity and FitnessDepartment of Kinesiology and Health
Georgia State University
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Frequency Intensity- 57 - 94% Heart Rate Training Range
Time (Duration) Type (Mode)- Activities using large muscle groups,
maintained continuously, rhythmic, aerobic
FITT Principle
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• Frequency:– 3 - 5 days per week
• Intensity:– 30 - 85% VO2 Reserve– 30 - 85% Heart Rate Reserve– 57 - 94% Maximum Heart Rate
• Time (Duration):– 20 - 90 minutes of continuous or intermittent
activity• Type (Mode):– Activities using large muscle groups, maintained
continuously, rhythmic, aerobic
Cardiorespiratory “Aerobic” Fitness
Recommendations of the American College of Sports Medicine
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3 - 5 days per week Optimal benefits May be more or less depending upon goals
Interrelates with duration, intensity Dependent upon:
Individual goals, desires Time available for exercise
Cardiorespiratory Fitness: Frequency
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Health/Fitness benefits can occur with 1-2 exercise sessions per week.
Is this true for everyone?! Performed at moderate to vigorous intensity (≥
60% HRR) U.S Surgeon General recommends > 5d/wk ACSM recommends 3-5d/wk
Frequency
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Cardiorespiratory Fitness: Duration
• 20 - 90 minutes of continuous or intermittent activity Interrelates with frequency,
intensity– Intermittent: minimum of 10
minute bouts– Optimal benefits– May be more or less
• Dependent upon:– Individual goals, desires– Time available for exercise
Recommendations of the American College of Sports Medicine
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Is 10 minutes all we really need?
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Is 10 minutes all we really need?
Great way to ↑ intensity
Great way to ↑ frequency
Can help ↓ stress
Easier to find time for these workouts
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Fact or Fiction: Calories in = calories out Our body responds to all exercise the same
way All exercise uses the same muscles All exercise burns the same amount of
calories Not working out at all is the only form of rest The body doesn’t adapt to exercise
Variety: Why is it important?
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Variety: Why is it important?
Modes Places different stresses on the body. Uses different muscle groups
Intensity Mix vigorous with moderate Low to moderate intensity Or, maintain the same intensity throughout
each mode
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Initial conditioning stage Low level activities Minimize soreness, discomfort, injury
Improvement stage Progression of intensity, duration, frequency
Maintenance stage Program designed to maintain current fitness
level
Stages of Training
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• Depends on:– Health status– Exercise tolerance– Program goals
• Increase duration initially– 5 – 10 min per week every 1 – 2 weeks
• After 1 month or more, adjust frequency, intensity, time gradually– Minimize risks of soreness and injury
Rates of Progression
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The Basic Principle…
The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more intense and frequent workouts.