| Cardiorespiratory fitness best describes
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| | exercise.RPE The 'Rate of Perceived
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| the health and function of the heart,
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| | Exertion' scale considers all factors
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| lungs and circulatory system.
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| | that influence exercise intensity and how
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| Cardiorespiratory fitness also describes
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| | we perceive that exercise including
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| the capacity of the lungs to exchange
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| | fatigue and environmental conditions. A
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| oxygen and carbon dioxide with the blood,
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| | twenty-point scale has been devised that
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| and the transportation of nutrients and
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| | corresponds with Heart Rate intensities
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| waste products to and from the body's
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| | and allows the participant to determine
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| active tissues. Other terms used and
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| | their perceived effort. This method
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| applied to the exercise environment are
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| | teaches us to listen to our bodies
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| cardiovascular fitness, aerobic endurance
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| | instead of 'zoning out' and can be used
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| and aerobic capacity. These terms are
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| | in conjunction with Heart Rate.The 'talk
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| synonymous.Cardiorespiratory exercise has
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| | test': This is an easy method that anyone
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| proved to have many benefits, such as
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| | can use. The talk test is based on the
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| reducing cardiovascular disease by
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| | principle that if you cannot hold a
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| increasing fat utilization and therefore
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| | regular conversation while exercising,
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| reducing obesity, and the reduction and
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| | your exercise intensity is too high. The
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| management of hypertension and
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| | intensity should however, be enough to
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| cholesterol. Other reported benefits
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| | increase core body temperature and
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| include improved heart function and
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| | promote perspiration.Exercise TIME is the
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| oxygen consumption, the ability to
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| | duration of the exercise and is dependent
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| perform every day tasks more easily,
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| | on the intensity of the session. The ACSM
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| decreased resting heart rate, body fat
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| | (American College of Sports Medicine)
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| stores, anxiety and stress and management
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| | suggests a minimum of 15 minutes of
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| of diabetes.A cardiorespiratory program
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| | continuous exercise to elicit any
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| needs to follow general guidelines to
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| | improvement in cardiorespiratory fitness.
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| ensure maximum safety and effectiveness.
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| | More deconditioned individuals may
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| These characteristics are essential for
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| | require multiple shorter sessions until
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| measurable improvements. We call this the
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| | they develop a base from which
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| FITT principle.Frequency 3-5 times per
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| | improvements in cardiorespiratory fitness
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| week
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| | can be made.Your capabilities, interests,
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| Intensity 60-90% of predicted MHR
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| | available time, equipment, facilities and
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| Time Duration 15-60 minutes of aerobic
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| | personal goals determine exercise TYPE.
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| exercise
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| | The options are endless and can include
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| Type Activities; walking, cycling,
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| | any movement that uses large muscle
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| jogging, swimming, roller blading, cross
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| | groups, is continuous in nature (for a
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| training, rowing etc.Exercise FREQUENCY
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| | minimum of 15 minutes) and utilizes the
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| refers to the number of exercise sessions
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| | aerobic energy system.When beginning an
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| per week that are performed. The ACSM
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| | exercise program, it is best to take a
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| (American College of Sports Medicine)
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| | conservative approach and start at
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| recommends 3-5 sessions per week to
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| | suggested minimums i.e. 3 times per week
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| improve cardiorespiratory fitness and to
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| | for 15-20 minutes at no more than 55-65%
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| achieve or maintain optimal body fat
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| | of MHR.This intensity should be gradually
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| levels.Exercise INTENSITY refers to the
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| | increased over the forthcoming weeks and
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| amount of effort you put into your
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| | months to elicit changes and improvements
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| training session. There are many methods
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| | in cardiorespiratory fitness and
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| for monitoring exercise intensity, some
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| | endurance.The health professionals at
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| have been standardized, and are suitable
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| | Fitcorp Asia can design a program
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| for application to the general population
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| | specific to your needs and goals, and
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| and for those of different fitness
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| | help you reach your potential in health,
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| levels.Heart rate (MHR)
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| | mind and body.Contact us at or for more
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| Rating of Perceived Exertion (RPE)
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| | information.As a health and fitness
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| The 'talk test' method
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| | professional for over 10 years, Daniel
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| Maximum Heart Rate (MHR) is determined
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| | has personally trained more than 4000
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| by:
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| | people, on 4 continents towards the
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| Men 220 - age
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| | achievement of their fitness and
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| Women 226 - ageA 34 year old male, would
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| | lifestyle objectives using his unique
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| therefore have a MHR of 186 beats per
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| | holistic and functional approach to
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| minute (bpm). Your exercise intensity is
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| | lifestyle enhancement. Daniel is a true
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| then put into the equation to give an
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| | leader and innovator in the industry.
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| exercise intensity that is specific to
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| | Daniel draws from an academic background
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| experience, fitness level, capabilities
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| | in Human Movement, Exercise Science and
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| and relative to your fitness goals. Those
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| | Sports Management in Australia & also
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| just starting an exercise regime, or
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| | holds a Diploma in Massage Therapy, &
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| having a low level of fitness can benefit
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| | Certificates in Workplace Health
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| from intensities as low as 50-60% of MHR.
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| | Promotion, Personal Training (ACSM) and
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| Higher intensities as much as 90% of MHR
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| | Australian Training for Fitness
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| are better suited to the more physically
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| | Professionals (ATP), Golf Fitness &
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| fit. As a general guideline, 60-80% of
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| | Conditioning, Postural Analysis, Weight
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| MHR is sufficient for the average
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| | Management & Fat Loss.
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| population with no contra-indications to
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