Cardiovascular Fitness & Exercise

CARDIOVASCULAR
FITNESS & EXERCISE

ALI HAYDER FARAZ
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6
Cardiovascular Fitness
Overload principle:
“to train one of the body’s systems, it must be made work
harder than it is accustomed to working”
Cardiovascular system overload:
To create an overload, the aerobic exercise must cause a
sustained increased in the amount of blood returning to
the heart( venous return).
Achieved by the application of the following rules;
1.Use of correct type of exercise
2.Following the proper exercise intensity
3.Sufficient exercise duration/time
4.Adequate exercise frequency
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6
Cardiovascular Fitness Guidelines
Type of exercise:
Related to the principle of specificity of training
Rhythm and continuous
Large muscle group involvement
Activities with lower and upper body movements
Significance:
The muscle pump caused by the contraction of the large
muscles increase venous return hence creating an
overload
Intensity of Exercise:
Optimum exercise intensity 50-85% of vo2 Max or 60-90% of
maximum heart rate
Heart rate during exercise is used to monitor and adjust the intensities
A target heart rate (THR)zone is provided in order to make an
individual work according to his/her fitness level
Anaerobic threshold is also an indicator to monitor exercise intensity
Talk test and Rating of perceived exertion(RPE) are also used to
monitor exercise intensity
Significance:
The need to decide and monitor exercise intensity is important, firstly to
asses the fitness level of the person and secondly to evaluate the aerobic
and anaerobic training zones and adjust the fitness goal accordingly. This
way of training will also enable the body to use fat efficiently
Duration of exercise:
Min.10 min bout per session aiming to 20 minutes of aerobic activity
per day(ACSM)
At least 30 minutes of moderate physical activity on most days of
the week (surgeon General’s)
Inverse relation between intensity and duration of exercise
Interval training;
1 Fitness IT to improve general fitness

2 Performance IT to enhance sports specific performance
significance:
The duration of exercise should be increased gradually to avoid
injury, overtraining or excessive fatigue
Frequency of Exercise:
AT least three days per week
Significance:
Adequate rest to maximize recovery and minimize the risk

of injury, at least one day per week
Warm-up:
Increase in temperature
Increase in oxygen delivery by adjusting blood flow
Increase in heart rate
Cool-down
Reverse the above factor
Significance:
Reduce potential for fatigue and reduce the risk of
exercise-related injuries.
Benefits of Regular Aerobic Exercise:
Maintains a healthy body composition

The weight bearing aerobic exercise reduce the risk of
osteoporosis
Helps in the management of Diabetes
Reduce the risk of heart disease
Helps in treating Arthritis
Environmental Concerns:
Altitude
Heat
Cold
Programming Guidelines
 Duration
 Intensity
 Frequency
 Progression
 Mode
Programming Guidelines
 Frequency 3-5 days/week
 Intensity 55/65%-90% of HR Max or 40/50%-85% VO2 R or

HRR
 Duration of 20-60 min of continuous or intermittent

(minimum 10 min bouts)
 Mode use large muscle group
 Maintain continuously and rhythmical in nature
Intensity of Exercise
 Caloric expenditure=intensity + duration
 Intensity vs. duration (inverse relationship)
 Low intensity workouts are beneficial for health

improvements
 Higher intensity workout lead to CR improvements
 Higher intensity workout may cause orthopedic injury
 Duration >20 min is recommended
 ACSM=40%-85% HRR or 64%-94% MHR
 30% HRR can improve VO2 Max for person with

VO2max <40 ml/kg/min
 For most people,60%-80% HRR or 77%-90% MHR are

needed to improve CR fitness.
Factor to consider while setting exercise intensity:
Low fit, sedentary, clinical population-low intensity, high

duration
Higher fit individuals – higher intensity
Medical conditions e.g. injury, disease
Medications that influence HR e.g. BP medications
Risk of injury and cardiac event is high with higher intensity
Adherence is low with higher intensity
Individual preference and program objectives
Monitoring Exercise Intensity
1. Heart rate
 a) Percentage of maximal HR
 b) Percentage of heart-rate reserve
2. Rating of perceived exertion
3. The talk test method
4. METs
a)Monitoring Intensity- MHR
Percentage of max.HR:
Calculates exercise HR as a percentage of Max HR
Max HR =220-Age
Training HR = Max HR * desire % of Max HR
b)Monitoring Intensity- MRR
Percentage of HR Reserve:
Same as Max HR method except addition of resting HR

Accurate resting HR is taken after working up
Training HR = Max HR –Resting HR * desire intensity
Example:
Age:40
Desired intensity=70% HRR method
Resting HR= 80 bpm
Monitoring intensity-METs
Known as Metabolic Equivalent
1 Met=Resting oxygen consumption=3.5 ml/kg/min of O2
METs based on maximal oxygen consumption(VO2 Max)
Intensity as a % of VO2 max
Example:VO2max =35 ml/kg/min=35/3.5=10 METs
10 METs = Aerobic of Function Capacity
cardiovascular Fitness Level & Physical Activity Intensity
AEROBIC Fitness Intensity VO2(%) Maximal

CAPACITY level HRR(%) HR(%)
1-3.9 METs Poor Very light <20 <50
4-6.9 METs low Light 20-39 50-63
7-10.9 Average Moderate 40-59 64-76
METs
11-13.9 Good Hard 60-84 77-93
METs
14+METs High Very hard >-85 >-94
Maximal Oxygen Consumption
Data at Rest and During Maximal Exercise
Sedentary Man VS. World. Class Athlete
condition Oxygen cardiac Heart Stroke Arteriovenous
Consumption output rate volume
oxygen
difference
L /min Ml/kg/min L/min Beats/min Ml/beat Ml/DL blood
Sedentary Man(70 kg)

Rest
0.25 3.5 6.1 70 87 4.0
Maximal
Exercise 2.50 35.0 17.7 190 93 14.0
World Class Endurance Athlete(70kg)

Rest
0.25 3.5 6.1 45 136 4.0
Maximal
Exercise 5.60 80.0 35.0 190 184 16.0
Cardiorespiratory Fitness Goals
 Goal must be clearly written
 Written goals increase customer compliance
 Follow-up is necessary
 Must have provision for progression
 Example of CR goals:
 Daily energy expenditure goals in Kcal/day
 Risk factor modification goal i.e. cholesterol, body
composition, blood pressure
 Performance goals i.e. complete 5 mile run
Caloric Expenditure Goals
 Interaction of PA intensity, duration and frequency=Kcal
per week
 ACSM recommendation:150 Kcal-400 Kcal energy
expenditure per day
 Min caloric expenditure per week:1,000 Kcal
 More applicable for sedentary clients
 Slowly move to 300-400 Kcal per day
 Note:1 pound of fat=3500 Kcal
 Using the MET level of activity:
 (METs * 3.5* weight (kg)/200=Kcal/min
Energy Expenditure
 Example:
- Weight=70 kg
- Goal=1,000Kcal per week(exercise)
- Prescribed Intensity=6 METs
- Energy Expenditure=(6*3.5*70)/200=7.35 kcal/ min
- Minutes required to meet goal=1,000/7.35=136 min/week
- Assuming 5 days per week cardio workout
- Duration per workout=136/5=27 min
Exercise Duration
 Intensity + Duration=Caloric Expenditure
 ACSM:20-60 min
 Low intensity High duration
 High intensity Low duration
 Frequency:3-5 days
Exercise Progression
 Exercise progression based on frequency, duration,
intensity
 Must be flexible to accommodate current CR fitness and
musculoskeletal status
 Rate of progression depend on:
- Individual fitness level
- Age
- Health status
- CR response to exercise
- Goals
- Client motivation
Stages of CR Fitness Progression
 1.Initial Conditioning Phase:

- Lasts 4-6 weeks
- Low level aerobic activities
- 3-4 days a week
- Duration 10-20 min
- 4-7 METs(for low function capacity)
- Determine function capacity to set low intensity
- for example:40% of person with max 7 MET capacity
 1. Improvement Conditioning Phase:
- May last 8-20 weeks

- Rate of progression is rapid i.e. intensity
- intensity can be between 50-85% HRR
- Consider age, health status and fitness level
- Duration to increase every 2-3 weeks
- Client goals and response should guide
- Review progress every 2-4 weeks(fitness test)
 1. Maintenance Phase:
- To start upon reaching target endurance level or

primary
goals
- Usually attained in 6 months
Progression for the Sedentary low-risk
Program stage week Frequency Intensity Duration

Per week (%HRR) (min)
Initial Stage 1 3 40-50 15-20
2 3-4 40-50 20-25
3 3-4 50-60 20-25
4 3-4 50-60 25-30
Improvement 5-7 3-4 60-70 25-30
stage 8-10 3-4 60-70 30-35
11-13 3-4 65-75 30-35
14-16 3-5 65-75 30-35
17-20 3-5 70-85 35-40
21-24 3-5 70-85 35-40
Maintenance 24+ 3-5 70-85 20-60

stage
Cautions
 Give at least 90 min after a meal(not a snack)

 Avoid exercise in case of chest pain, dizziness,
lightheadedness
 Reduce intensity in very hot, humid envir0nments
 Avoid exercise in case of joint problem
 Avoid exercise during viral infections
 Ask for GP clearance in case of medical condition
Training Methods
 1. Continuous training
a) Intermediate slow distance
b) long slow
2. Interval training
a)Aerobic intervals training
b)Anaerobic interval training
3. Circuit training
4. Aerobic cross training
Interval training Considerations
 Intensity of intervals(speed)
 Duration of intervals(distance or time)
 Duration of rest interval
 Number of repeat intervals
 Aerobic intervals training suited for low fit clients
 Anaerobic intervals for higher CR fit clients seeking speed,
lactate threshold increase
 Anaerobic intervals not recommended for clients with<10
METs functional capacity

Cardiovascular Fitness & Exercise

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CARDIOVASCULAR

FITNESS & EXERCISE

1 Fitness IT to improve general fitness

AT least three days per week

Adequate rest to maximize recovery and minimize the risk

Benefits of Regular Aerobic Exercise:

Maintains a healthy body composition

 Intensity 55/65%-90% of HR Max or 40/50%-85% VO2 R or

 Duration of 20-60 min of continuous or intermittent

 Mode use large muscle group

 Maintain continuously and rhythmical in nature

 Intensity vs. duration (inverse relationship)

 Low intensity workouts are beneficial for health

 Higher intensity workout lead to CR improvements

 Higher intensity workout may cause orthopedic injury

 Duration >20 min is recommended

 ACSM=40%-85% HRR or 64%-94% MHR

 30% HRR can improve VO2 Max for person with

 For most people,60%-80% HRR or 77%-90% MHR are

Low fit, sedentary, clinical population-low intensity, high

2. Rating of perceived exertion

3. The talk test method

Calculates exercise HR as a percentage of Max HR

Training HR = Max HR * desire % of Max HR

Same as Max HR method except addition of resting HR

1 Met=Resting oxygen consumption=3.5 ml/kg/min of O2

METs based on maximal oxygen consumption(VO2 Max)

Intensity as a % of VO2 max

Example:VO2max =35 ml/kg/min=35/3.5=10 METs

10 METs = Aerobic of Function Capacity

AEROBIC Fitness Intensity VO2(%) Maximal

Sedentary Man(70 kg)

World Class Endurance Athlete(70kg)

 Low intensity High duration

 High intensity Low duration

 1.Initial Conditioning Phase:

- May last 8-20 weeks

- To start upon reaching target endurance level or

- Usually attained in 6 months

Program stage week Frequency Intensity Duration

Maintenance 24+ 3-5 70-85 20-60

 Give at least 90 min after a meal(not a snack)

4. Aerobic cross training

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