About SIFT Workout- Cardiorespiratory
Cardiorespiratroy exercise is defined as any mode of continuous activity utilizing large muscle groups that is rhythmic and aerobic in nature.
Cardiorespiratory endurance is the ability of the heart, lungs, and blood vessels to deliver oxygen to the working muscles and the ability of those muscles to perform sustained work or exercise. Cardiorespiratory exercise, when performed within certain guidelines, can help develop higher levels of cardiorespiratory endurance by improving the efficiency of the heart and lungs to deliver oxygen to the working muscles.
Components of a Cardiorespiratory Training Session
- Mode - walking, running, cycling, dancing, swimming, hiking, machine based stair climbing and elliptical, rowing, skating, and cross country skiing.
- Intensity - American College of Sports Medicine (ACSM) recommends an intensity of exercise between 55 and 90% of your maximum heart rate dependent upon fitness levels. There are four basic intensity training zones:
- Daily Activity Zone - 50-60% Max Heart Rate (MHR)
- Health Zone - 60-70% MHR
- Fitness Zone - 70-85% MHR
- Improved Performance Zone - 85-100% MHR
- Duration - 20-60 minutes of aerobic activity accumulated throughout the day. (minimum of 10 minute bouts)
- Frequency - Inactive individuals may see improvements in cardiorespiratory fitness with exercising twice a week, however, optimal training frequency appears to be achieved with 3-5 workout sessions per week.
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