Cardiovascular Fitness

Cardio is anything that is going to get your heart pumping! Walking, running, cycling, jump rope, aerobics etc. are all forms of cardio. Cardiovascular fitness has a wide scope of benefits including improving heart health, reducing your risk for heart disease, increasing your metabolism and lowering blood pressure! So how do you get the results you are looking for in a workout?

a. Identify a target heart rate based on your fitness goals.

- Find your Age Predicted Maximal heart rate by using the formula:

HR_max= (220-age in years)

- Work within these ranges to achieve your targeted goals:

WEIGHT LOSS: 60-70% of HR_max

AEROBIC FITNESS: 70-80% of HR_max

ATHLETIC PERFORMANCE: 80%++ of HR_max

b. Measure your heart rate.

- You can measure your heart rate manually or by using a heart rate monitor which is a device that will continually keep track of your heart rate during exercise.

- Manually: to measure your heart rate manually, place the first two fingers of one hand (not a thumb) on the wrist of the opposite hand where you can find your radial pulse (just on the outside of the tendons). Count for 30 seconds time and multiply the number by 2. Measure your heart rate prior to beginning, 1/3 and 2/3 of the way through to ensure you are staying within your targeted zone.

c. Get up and at ‘em!!

If you are a newbie, begin by doing 20 minutes daily and work your way up to 60 minutes. The ACSM recommends performing exercise three to five times a week, 20-60 minute sessions in order to improve cardiovascular fitness¹.

1. American College of Sports Medicine Position Stand. The Recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc. 1998;30(6):975-991.

Weight Training

Weight training, aka resistance or strength training is an excellent way to gain muscle mass, tone up your body or simply get healthy! Some benefits include:

- increase metabolic rate which in turn allows your body to burn calories more efficiently, even at rest¹

- cut down on cardiovascular stress by reduction of resting blood pressure and heart rate²

- increase bone density, thus reducing risk of osteoporosis³

- improve strength, power and muscular endurance³

- eliminate ‘bingo arms’ ‘moobs’ and ‘muffin top’—syndromes by increasing lean muscle mass or decreasing body fat

- bingo arms: flabby upper arm flesh of women which swings back and forth endlessly when yelling “BINGO!” and waving arms in air.

- Moobs: man-boobs; can be used for communication if jiggled properly.

- Muffin top: flab that hangs over pants

- Definitions courtesy of urban dictionary

What are your weight training goals?

- Increase muscle mass/strength training

- Exercise with a heavy load; perform a low number of repetitions (i.e. 8 to 10) over a short period of time.

- Tone: add definition to body without a significant increase in muscle mass

- Low load, high number of repetitions (i.e. 15 to 20) over an extended period of time.

- Power training: how much work a muscle can produce per unit time; power is required to perform movements which involve strength and speed

- Plyometric training or stretch-shortening drills: to be explored further in a future post.

1. McArdle WD. Katch FI. Katch VL. Essentials of Exercise Physiology Second Edition. 2000. Lippincott Williams and Wilkins. 389-411.

2. Parker, ND. Hunter, GR. Treuth, MS. Kekes-Szabo, T. Kell, SH. Weinsier, R. White, M. Effects of Strength Training on Cardiovascular Responses During a Submaximal Walk and a Weight-Loaded Walking Test in Older Females. Journal of Cardiopulmonary Rehabilitation. 1996;16(1):56-62.

3. Deschenes MR. Kraemer WJ. Performance and physiologic adaptations to resistance training. Am J Phys Med Rehabil. 2002;81(Suppl):S3-S16.

Get Moving!!

Why exercise?

• to increase your energy levels


• elevate your mood (increases serotonin, a neurotransmitter in the brain which creates a happy feeling)


• decrease depression


• give you a sense of accomplishment


• reduce your stress


• look & feel good!

Sources

1. Dunn Andrea L., Trivedi MH, Kampert JB, Clark CG, Chambliss HO. Exercise Treatment for Depression Efficacy and Dose Response. Am J Prev Med 2005;28(1):1-8).
   
   
2. Blumenthal James A., Babyak MA, Moore KA, Craighead E, Herman S, Khatri P, Waugh R, Napolitano MA, Forman LM, Appelbaum M, Doraiswamy M, Krishnan R. Effects of Exercise Training on Older Patients with Major Depression. Arch Intern Med. 1999;159:2349-2356.