Cardiovascular diseases describe the health and functioning of the heart, lungs and circulatory system best. Cardio-respiratory fit describes the lung's capacity to exchange oxygen and carbon dioxide with blood, as well as the transport of nutrients and waste products to and from the body's active tissues. The terms used and used in the practical environment include cardiovascular fitness, aerobic exercise and aerobic capacity. These terms are synonymous
Cardiological breathing exercises have many benefits including reducing cardiovascular disease by increasing fat utilization and thereby reducing obesity and reducing and treating high blood pressure and cholesterol. Other benefits include advanced heart function and oxygen consumption, easier day-to-day tasks, decreased heart rate, body fat stores, anxiety and stress and diabetes treatment
Cardiorespiratory program should follow General guidelines for maximum safety and efficacy order. These features are necessary for measurable improvement. This is called the FITT principle
Frequency 3-5 times a week
Intensity 60-90% predicted MHR
Duration 15-60 minutes aerobic exercise
Type Activities; Walking, cycling, jogging, swimming, roller skating, crossing, rowing etc.
Frequency FREQUENCY means the number of weekly exercises performed. ACSM (Sports School American Sports Association) suggests 3-5 times a week to improve cardiorespiratory fitness and maintain or maintain optimal body fat levels.
INTENSITY practice refers to the amount of effort,. There are several ways to control exercise intensity, some are standardized and are suitable for the general population and the use of different fitness levels.
Heart Rate (MHR)
Evaluation of Expected Exertion (RPE)
The "talk test" method
The maximum heart rate (MHR) is defined as follows:
Men are 220 years old
A woman of 226 years
A 34-year-old man, so his MHR would be 186 bpm. The intensity of training is put into the equation to provide practical intensity, which is specific to experience, fitness level, abilities and fitness goals. Those who only start one workout or have a low level of fitness can live up to 50-60% of the MHR. Higher intensity than 90% of MHR is more suited to physically fit. As a general guideline, 60-80% of the MHR is sufficient for the average population to have no contraindication in practice.
RPE The rate of perceived exertion takes into account all the factors that affect the intensity of exercise and how they detect the exercise, including fatigue and environmental conditions. A twin-point scale has been developed that matches the heart rate intensity and allows the participant to determine their perceived efforts. This method teaches us to listen to our body instead of "zoning" and use it in conjunction with heart rate.
"Talk Test": This is a simple method that anyone can use. The talk test is based on the principle that if you do not exercise normal conversation while exercising, your practical intensity is too high. However, the intensity must be sufficient to increase body temperature and promote sweating.
Exercising TIME is the duration of training and depends on intensity intensity. ACSM recommends that at least 15 minutes of continuous movement is required for any improvement in cardiorespiratory fitness. Several dehumidified individuals need more shorter occupations while developing a base from which cardiorespiratory fitness can improve.
Your skills, interests, time, equipment, opportunities and personal goals determine your physical activity. The possibilities are infinite and can include any movement that uses large muscle groups, is continuous (for at least 15 minutes) and uses the aerobic energy system
It is best to use the Conservative Approach and the proposed Minimum, ie three times a week for 15-20 minutes, up to 55-65% of the MHR.
This intensity needs to be stepped up in the coming weeks and months Changes and improvements in cardiology and endurance
Fitcorp Asia's healthcare professionals can create a program that meets your needs and needs And to help you achieve the potential of health, mind and body
Source by Daniel Remon