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Aerobics and the FITT principle
Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the ability of the lungs to exchange oxygen and carbon dioxide with the blood, as well as the transport of nutrients and waste products to and from the body's active tissues. Other terms used and applied in the training environment include cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous. Cardiovascular exercise has been shown to be beneficial, e.g. B. by reducing fat utilization and therefore reducing obesity, as well as reducing and treating high blood pressure and cholesterol. Other reported benefits…
Aerobics and the FITT principle
Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the ability of the lungs to exchange oxygen and carbon dioxide with the blood, as well as the transport of nutrients and waste products to and from the body's active tissues. Other terms used and applied in the training environment include cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous.
Cardiovascular exercise has been shown to be beneficial, e.g. B. by reducing fat utilization and therefore reducing obesity, as well as reducing and treating high blood pressure and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform everyday tasks more easily, reduced resting heart rate, body fat storage, anxiety and stress, and the management of diabetes.
A cardiorespiratory program must follow general guidelines to ensure maximum safety and effectiveness. These properties are essential for measurable improvements. We call this the FITT principle.
Frequency 3-5 times a week
Intensity 60-90% of predicted MHR
Duration 15-60 minutes of aerobics
type activities; Hiking, cycling, jogging, swimming, inline skating, cross training, rowing, etc.
Exercise frequency refers to the number of workouts per week that are performed. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and achieve or maintain optimal body fat levels.
Exercise INTENSITY refers to the effort you put into your exercise session. There are many methods for monitoring exercise intensity, some have been standardized and are suitable for use in the general population and for individuals with different fitness levels.
Heart rate (MHR)
Rating of Perceived Exertion (RPE)
The ‘Talk Test’ method
Maximum heart rate (MHR) is determined by:
Men 220 – age
Women 226 – Age
A 34-year-old man would therefore have an MHR of 186 beats per minute (bpm). Your training intensity is then factored into the equation to arrive at a training intensity that is specific to experience, fitness level, ability and relative to your fitness goals. Those who are just starting an exercise program or have low fitness may benefit from intensities as low as 50-60% of MHR. Higher intensities of up to 90% of MHR are more suitable for more physically fit people. As a general guideline, 60-80% of MHR is sufficient for the average population without contraindications.
RPE Rate of Perceived Exertion scale takes into account all factors that influence exercise intensity and how we perceive that exercise, including fatigue and environmental conditions. A 20-point scale corresponding to heart rate intensities was developed, allowing the participant to determine their perceived exertion. This method teaches us to listen to our body rather than “zoning” it and can be used in conjunction with heart rate.
The ‘Conversation Test’: This is a simple method that anyone can use. The conversation test is based on the principle that if you cannot have a regular conversation during training, your training intensity is too high. However, the intensity should be enough to increase body temperature and promote sweating.
The exercise time is the duration of the exercise and depends on the intensity of the session. The ACSM (American College of Sports Medicine) suggests continuous exercise of at least 15 minutes to produce improvements in cardiorespiratory fitness. More deconditioned individuals may require several shorter sessions until they develop a base from which improvements in cardiorespiratory fitness can be achieved.
Your skills, interests, available time, equipment, facilities and personal goals determine the exercise type. The possibilities are endless and can include any movement that uses large muscle groups, is continuous in nature (at least 15 minutes), and utilizes the aerobic energy system.
When starting an exercise program, it is best to take a conservative approach and start at minimum recommended levels, i.e. three times a week for 15 to 20 minutes at no more than 55 to 65% of MHR.
This intensity should be increased gradually over the coming weeks and months to produce changes and improvements in cardiorespiratory fitness and endurance.
Fitcorp Asia's healthcare professionals can develop a program tailored to your needs and goals, helping you achieve your potential in health, mind and body.
Contact us at http://www.fitcorpasia.com or http://www.personaltrainingbangkok.com for more information.
Inspired by Daniel Remon