Once achieved, this conditioned state can be maintained with as few as three 30 minute workouts per week, training at 60-70% of maximum heart rate. The Maintenance Conditioning Stage: Usually after 6 months of aerobic training, the average individual has achieved his or her goal of general fitness and may simply wish to maintain it. Older people may take longer to adapt to increases in conditioning. Thereafter, duration of the activity is increased every 2 to 3 weeks. The Improvement Conditioning Stage: At first, there is a slight increase in exercise intensity. ![]() You should also include some stretching and light calisthenics, such as abdominal work. The Initial Conditioning Stage: During the first 4 to 6 weeks, low level activities of 10-15 minutes, at 60-70% of maximum heart rate, are recommended for the average healthy individual. There are three progressive stages in the aerobic or endurance phase of an exercise prescription: The fitness professional will have to adjust the intensity and duration of the activity if progress is to continue. Rate of Progression: In the first 6-8 weeks of exercise, significant conditioning effects will occur. Aerobic fitness can also be accomplished by alternating high and low level activities as in walking between brief periods of jogging for 15 to 60 minutes of discontinuous aerobic activity.įrequency: Aerobic activity must be performed from 3 to 5 days a week. Usually activities of lower intensity, such as walking, can last longer than a high intensity exercise, like running. Monitoring a target heart rate training zone during exercise is a good way to measure intensity.ĭuration: The duration of the exercise will depend on the intensity of the exercise. Intensity: The average conditioning intensity for healthy adults is 60-70% of their functional capacity, referred to as maximum heart rate (these terms can sometimes be interchangeable). Type of Activity: The activity must use large muscle groups and must be maintained for a period of time at a steady state. The following principles should be applied when developing the aerobic phase of a general fitness exercise prescription to enhance cardiorespiratory fitness: Developing the Aerobic PhaseĮndurance exercise is typically viewed as the primary means of increasing aerobic capacity. For the purposes of training and conditioning, performance of aerobic activities can be measured in terms of speed, duration, and distance, which can also serve be as indicators of an individual’s progress toward a fitness goal. ![]() Here, we will focus on cardiorespiratory endurance, which is the prolonged ability of the heart and lungs to supply muscles with nutrients and oxygen. ![]() Physical endurance can be divided into two types: cardiorespiratory and muscular. A fit cardiorespiratory system has been found to lower the risk of death from heart attacks, strokes, and pulmonary disease – hardly just a bunch “hot air.”Įndurance is defined as the ability to keep moving for long periods of time, preferably in a rhythmic and steady state. Regular aerobic exercise enhances cardiorespiratory endurance by improving the body’s ability to take in and utilize oxygen. Improving cardiorespiratory endurance shouldn’t be a goal for athletes only.
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