To Improve or Maintain
Cardiovascular Fitness
Cardiovacular
fitness has to do with cardiorespiratory endurance or
CRE. It is defined as the ability of the heart and lungs
to deliver oxygen to the working muscles for sustained
activity. Cardio or aerobics can be any activity that
involves the large muscle groups such as walking,
running, cycling, and swimming.
Frequency:
3-5 days per week.
Intensity:
55-65% of maximum heart rate for beginners.
65-80% of HRmax for the intermediate level.
75-90% of HRmax for the advanced level.
To figure out your maximum training heart rate: 220-your
age = HRmax.
Duration:
depending on the starting level of fitness,
20-60 minutes of continuous or intermittent aerobic
activity. The total time can be accumulated throughout
the day in 10-minute increments. If weight loss is a
goal, participate in your aerobic activity at least 30
minutes, 5 days a week.
To
Improve or Maintain
Muscular Fitness and Body Composition
Muscular
endurance is defined as the capacity of a muscle or
muscle group to perform repeated contractions or to
maintain an isometric contraction for an extended period.
It is achieved by performing a high number of
repetitions, using low levels of resistance. Muscular
strength is defined as the capacity of a muscle or muscle
group to perform maximal work in one effort. It is
developed using high levels of resistance and low numbers
of repetitions. Muscular fitness is a term that describes
a combination of strength and endurance benefits.
Resistance training should be progressive,
individualized, and provide stimulus to all major muscle
groups.
Frequency:
2-3 days per week.
Intensity:
40-60% of your one rep max or a weight that is
challenging without compromising your form. The last
repetitions should be more difficult than the first ones.
Sets:
2-3 per exercise.
Repetitions:
8-12 per exercise. It may be appropriate for frail
individuals to complete 10-15 repetitions at a lower
weight.
To
Improve or Maintain
Flexibility
Flexibility
is the ability to stretch the joints through a normal,
full range of motion.
Static (no movement) , dynamic (moving gently), and PNF
(Proprioceptive Neuromuscular Facilitation is a technique
that combines holding and contracting the stretched
muscle) stretches can be used to stretch all major
muscles. For more information about the different types
of stretching, go to
www.bath.ac.uk.
Frequency:
a minimum of 2-3 days per week.
Intensity:
stretch to a position of mild discomfort or mild tugging.
Repetition:
3-4 per stretch.
Body
Composition
Body
composition refers to the ratio of lean body mass to body
fat. Lean body mass is comprised of muscles, bones,
ligaments, tendons, and internal organs. Body fat or
adipose tissue consists of essential fat and stored fat.
Body composition can be improved by increasing the amount
of lean muscle mass through resistance training, and
decreasing body fat through cardiovascular exercise and
diet.
Body
Fat Measurement
Body
fat measurement is now considered an important factor in
assessing nutritional status and level of general
fitness. Body fat analysis measures the ratio of
lean body mass to body fat. The gold standard of body
composition analysis is underwater/hydrostatic
weighing. Because it is time consuming, costly, and
complicated, most physiologists turn to skinfold
measurements. The
American College of Sports
Medicine
(ACSM) states that skinfold measures, when performed by a
trained, skilled, tester, are up to 98% accurate.
Body
Fat Chart
Unhealthy
Low:--------Men
<5%-----------Women
<12%
Elite
Athlete:------------Men
5-7%----------Women
12-14%
Excellent:----------------Men
7-10%--------Women
14-18%
Good:---------------------Men
10-16%-------Women
18-22%
Acceptable:-------------Men
16-19%-------Women
22-26%
Borderline:--------------Men
19-24%-------Women
26-31%
Unhealthy
High:-------Men
>24%----------Women
>32%
Conclusion
Keep
in mind that all fitness components: cardiorespiratory
endurance, muscular endurance, muscular strength,
flexibility, and body composition, as well as diet,
should be addressed in a well-designed exercise program.
Remember that the above are only
guidelines
and your program should be individualized according to
your specific goals, starting level of fitness, health
history, and schedule.
Consistency is the key to success, so choose an activity
that you enjoy and are likely to continue throughout your
life.
For more information about these guidelines, go to the
American College of Sports Medicine's website at
acsm.org