Introduction to Cardiovascular Fitness

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Aerobic Exercise

Aerobic exercise is exercise of any kind that primarily uses the one of the bodies three energy systems known as the "aerobic" energy system(thus the name aerobic exercise). The aerobic energy system is called such because it uses oxygen as it's main source of energy production(aero meaning "air"). Aerobic exercise for the benefits outlined below is usually prescibed using the FITT system. FITT stands for:

• Frequency: 3-4 times a week

• Intensity: 60-80% MHR(see below)for increased cardio-vascular fitness. 50-70% MHR for general health and weight loss (note: The lower end of these ranges should be used by those not accustomed to regular aerobic exercise and as fitness increases the higher ranges are used).

• Time:20-60 minutes

• Type: "aerobic" exercise

For those that have not heard the term MHR before I will explain it. MHR stands for Maximum(or maximal) Heart Rate. This is the highest BPM(Beats Per Minute) you can achieve through exercise. If you are not sure what your MHR is you can find out easily by simply doing this- 220-(age) where age is your(or whoever will be exercising) age in years. Example: If you are 27 years old then you would do 220-27=193 so your MHR would be 193 BPM. To calculate your THR(Target Heart Rate)simply divide your MHR by the percentage according to the FITT system that suits your requirements on a calculator.

Benefits

• Increased cardio-vascular endurance (so you don't get "out of breath" as easily)

• Can, along with a healthy, balanced diet, aid weight loss

• Generally tends to increase overall energy levels

• In some cases can increase mood(as in making a person feel "happier")however it is not known wether this is because of increased self-esteem due to factors such as weight loss and increased energy levels or simply due to the release of endorphines during exercise(but it's probably a little of both)

Examples

• Jogging

• Swimming

• Circuit training

• Many ball sports such as soccer, rugby and basketball

• Cycling

• Rowing (boat or machine)

Anaerobic Exercise

Anaerobic exercise is a form of exercise in which the body does not use oxygen as its main energy system. Anaerobic exercise is usually characterized by short bursts of energy, where as a continued effort (such as jogging) would be aerobic.

Benefits

• Anaerobic exercise improves muscular strength and speed.

• Anaerobic exercise can result in an increased metabolism, ultimately allowing one's body to burn more calories.

• Anaerobic exercise increases lean body mass. Especially when it is combined with aerobic training, it can result in a lower body fat percentage. As a result, one will be more lean, healthier, and stronger.

Examples

Resistance training, praticularly with weights, is a primary method of anaerobic exercise. One should be advised to talk to an instructor familiar with weight training when starting a program, as it is essential to know what kind of training program is appropriate for you. While one's exact needs will vary based on their goals, typically one should not be training with a weight that they can perform over 15-20 repetitions of if they want significant results, and often one should be able to perform many fewer. It is also essential to know and practice proper form for the exercise you are performing.

Activities

Session One: Opening Your Journal

The use of a paper journal is strongly recommended for this project. This isn't like high school phys ed. Now, the information is very important to remember. So write it down. The activity of copying something down by hand will encourage your brain to process the information for longer.

Once you have copied down all the information above, you may move on to session two.

Session Two: Choosing an Exercise

Now it is time to choose an exercise. You may choose one of the examples above, or choose something else, as long as it falls under the definition of aerobic exercise.

Now, alot yourself 10 minutes a day of exercise. Each time you exercise, record it in your fitness journal. You are encouraged to post weekly updates on the talk page.