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    There Is A F.I.T. Formula For Building Cardiorespiratory Fitness

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    lily sapphire derson
    This document discusses guidelines for improving cardiovascular fitness through physical activity. It recommends that activity be more vigorous than lifestyle activities and last between 20 to 60 minutes per session. The FIT principle and an individual's current fitness level should guide the type and amount of activity. Formulas like the Karvonen and maximum heart rate formulas can be used to determine target heart rate zones for physical activity. Maintaining one's heart rate in these zones during exercise builds cardiorespiratory fitness and reduces the risk of heart disease.

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    There Is A F.I.T. Formula For Building Cardiorespiratory Fitness

    Uploaded by

    lily sapphire derson
    31 views2 pages
    This document discusses guidelines for improving cardiovascular fitness through physical activity. It recommends that activity be more vigorous than lifestyle activities and last between 20 to 60 minutes per session. The FIT principle and an individual's current fitness level should guide the type and amount of activity. Formulas like the Karvonen and maximum heart rate formulas can be used to determine target heart rate zones for physical activity. Maintaining one's heart rate in these zones during exercise builds cardiorespiratory fitness and reduces the risk of heart disease.

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    This document discusses guidelines for improving cardiovascular fitness through physical activity. It recommends that activity be more vigorous than lifestyle activities and last between 20 to 60 minutes per session. The FIT principle and an individual's current fitness level should guide the type and amount of activity. Formulas like the Karvonen and maximum heart rate formulas can be used to determine target heart rate zones for physical activity. Maintaining one's heart rate in these zones during exercise builds cardiorespiratory fitness and reduces the risk of heart disease.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    31 views2 pages

    There Is A F.I.T. Formula For Building Cardiorespiratory Fitness

    Uploaded by

    lily sapphire derson
    This document discusses guidelines for improving cardiovascular fitness through physical activity. It recommends that activity be more vigorous than lifestyle activities and last between 20 to 60 minutes per session. The FIT principle and an individual's current fitness level should guide the type and amount of activity. Formulas like the Karvonen and maximum heart rate formulas can be used to determine target heart rate zones for physical activity. Maintaining one's heart rate in these zones during exercise builds cardiorespiratory fitness and reduces the risk of heart disease.

    Copyright:

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    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Threshold and Target Zones for Improving Cardiovascular Fitness Aerobic Physical activity that is more vigorous than

    lifestyle physical activities is necessary to produce optimal gains in cardiovascular fitness. Various methods can be used to determine the level of intensity appropriate for physical activities Heart rate reserve (HRR) Ratings of perceive Exertion (RPE) Learning to count heart rate can help you to monitor the intensity of your physical activity Counting heart rate during exercise presents some additional challenges The duration of physical activity for building cardiorespiratory fitness is 20 to 60 minutes

    There is a F.I.T. formula for building Cardiorespiratory fitness


    The current fitness status of an individual and the activity patterns should influence the type and amount of activity to promote Cardiorespiratory fitness. COMPUTATIONS Karvonen Formula 1. is a mathematical formula an individual determine his/her target heart rate zone Minimum Target Zone 206.9 - (0.67 x 20 (age)) = 193.5 193.5 - 60 (resting heart rate) =133.5 133.5 x 65% (low end of heart rate zone) = 86.78 Maximum Target Zone - The highest value of heart rate attained in maximal exercise 206.9 - (0.67 x 20 (age)) = 193.5 193.5 - 60 (resting heart rate) =133.5 133.5 x 85% (low end of heart rate zone) = 113.48

    Old Max HR Formula 220 age = Max HR New Max HR Formula 208.0 - (0.7 x Age) = MaxHR Upper Limit Heart Rate= 90% x MaxHR The values that from the Threshold HR and Upper Limit HR determines the target zone for different ages Max HR - Resting Heart Rate = Heart Rate Reserve (HRR) HEALTH BENEFITS Good Cardiorespiratory fitness reduces the risk of heart diseases and other hypokinetic conditions Low Cardiorespiratory fitness is associated with greater risk disease.

    Good cardio-respiratory fitness can reduce health risk for most people including

    overweight people Good cardio-respiratory fitness enhances the ability to perform various tasks and promotes optimal wellness
    CARDIORESPIRATORY DISEASES

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