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Benefits of Cardiorespiratory Endurance Exercise
1. Improved Cardiorespiratory Functioning
·
Response of Our Cardiovascular System During
Exercise
1. Increased cardiac output and blood
pressure
2. Increased ventilation
3. Increased blood flow to the active
skeletal muscles and to the heart
4. Increased blood flow to the skin and
increased sweating
5. Decrease blood flow to the stomach,
intestines, liver and kidneys
When performed regularly, it causes
adaptation
·
It improves:
1. Functioning of the heart
2. The ability of the Respiratory system
to carry oxygen to the tissues
3. The capacity of the cells to take up
and use oxygen.
·
Thus better in responding into physical activity
and reduces effort when your body is at rest.
·
Since your heart is more efficient, it works
less
·
A fit person is 10-20 beats per minute lower
than sedentary person. About 10 million fewer beats per year.
·
According to Dr. Javaid Nauman of the Norwegian
University of Science and Technology
1. Improved heart efficiency is because
of the improved heart contraction strength, increased heart cavity size and
increase blood volume. Heart pushes more blood into the circulation during each
contration.
2. Improved cellular metabolism.
3. Increase in the number of capillaries
in the muscle
4. Increase the size of mitochondria in
the muscle cells.
5. Prevents glycogen depletion
6. Protect cells from chemical damage –
aging and some chronic diseases are because of cellular damage caused by free
radicals (organic molecules responsible for aging, tissue damage and some
disease)
·
Reduced Riskof Chronic Diseases
1. Cardiovascular Disease
-
Risk Factor For Cardiovascular Diseases
o
Smoking
o
Unhealthy Cholesterol Level
o
High blood pressure
o
Obesity
o
Diabetes
o
Sedentary Lifestyle
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Endurance exercise has positive effects on the
levels of fat (cholesterol triglycerides) in the blood
-
Lipoprotein carries cholesterol to the blood
-
LDL (low density lipoprotein) vs HDL (high
density lipoprotein)
-
High HDL + Low LDL = Higher risk of
cardiovascular disease
-
Low LDL + high HDL = Lower risk of
cardiovascular disease
-
Endurance exercise increases the HDL and
decreases triglyceride and LDL
-
Endurance exercise reduces high blood pressure
-
A contributing factor of diseases such as
coronary heart disease, stroke, kidney failure and blindness
2. Cancer
- Speeds up the movement of food in the gastrointestinal tracts and
quickly eliminating carcinogens, enhancing immune functions and reducing blood
fats.
- Physical activity in the high school and college years may be
important for preventing breast cancer in later life
3. Diabetes
- Exercise burns excess sugar and makes the cells more sensitive to the
hormone insulin
4. Osteoporosis
- People with denser bones can better endure bone loss that occurs in
aging.
5. Better control of body fat
- Regular exercise can increase daily caloric expenditures
- Endurance exercise burns calories directly plus it raises resting
metabolic rate for several hours after exercise.
6. Improved Immune System
- Moderate endurance exercise boost immune function but overtraining
depresses it
- Fit people get fewer colds and upper respiratory tract infection
7. Improved Psychological And Emotional Well Being
- Improves self-image
- Recreational Sports – Socialize, have fun and strive to excel
- Endurance exercise decreases the secretion of epinephrine and
norepinephrine (hormones trigerred by emotional stress)
- Exercise can improve mood. Physical structure of the brain – the area
of the brain responsible for movement is near the area responsible for thought
and emotion.
- Releases endorphin
- Alters neurotransmitters
- Better than psychotherapy
- Exercise can stimulate creativity, clarify thinking, relieve anxiety
and relieve outlet for anger and aggression.
·
Immediate and Long Tem Effects of Regular
Cardiovascular Endurance
o
Increase level of neurotransmitters constant or
slightly increased blood flow to the brain
o
Increased heart rate and stroke volume (amount
of blood pumped per beat)
o
Increased pulmonary ventilation (amount of air
breathed into the body per minute). More air is taken into the lungs with each
breath and breathing rate increases.
o
Reduced blood flow to the stomach, intestines,
kidneys and lover resulting in less activity in the digestive tract and less
urine output.
o
Increase ATP production
o
Increases blood flow to the skin and increased
sweating to help maintain a safe body temperature
o
Increased systolic blood pressure; increased
blood flow and oxygen transport to working skeletal muscles and the heart;
increased oxygen consumption. As exercise intensity increases, blood levels of
lactic acid increase
·
Long Term Effects
o
Improved cognitive functioning and ability to
manage stress; decreased depression, anxiety and risk for stroke
o
Increased heart size and resting stroke volume,
lower resting heart rate. Risk of heart disease and heart attack significantly
reduced.
o
Improved ability to extract oxygen from air
during exercise. Reduced risk of colds and upper respiratory tract infections.
o
Increased sweat rate and earlier onset of
sweating, helping to cool the body. Decreased body fat
o
Reduced risk of colon cancer and certain other
forms of cancer
o
Increased number and size of mitochondria in
muscle cells; increased amount of stored glycogen, myoglobin content; improved
ability to use lactic acid and fats as fuel. All of these changes allow for
greater energy production and power output. Insulin sensitivity remains
constant or improves helping to prevent type 2 diabetes. Fat free mass may also
increase somewhat.
o
Increased density and breaking strength of bones
ligaments and tendons; reduced risk of osteoporosis.
o
Increased blood volume and capillary density;
higher levels of high density lipoproteins and lower levels of triglycerides;
lower resting blood pressure and reduced platelets stickiness (a factor in
coronary artery disease)
·
Developing a Cardiorespiratory Endurance Program
o
Setting Goals.
o
Remember the SMART goal?
o
Frequency of Training
o
Train 3-5 days per week
o
Beginners should start with 3 and work up to 5
days per week.
o
Intensity of Training
o
MaxHR = 208 – (0.7 x Age)
o
Karvonen = (MaxHR – Resting HR x %Intensity) +
Resting HR
o
Duration of Training
o
Total of 20-60 minutes is recommended
o
One single session or multiple sessions of 10
minutes
o
Different intensity levels require different
directions
o
High intensity activity = 20 minutes
o
Low to moderate intensity activity = 45 – 60
minutes
o
Choosing Sports or Activity
o
Involves rhythmic use of large muscle groups in
long periods of time
o
Target Zone
o
F: 3-6x per week
o
I: 55-90% Max HR
o
T: 20-60 minutes
o
T: Cardiorespiratory Endurance Exercises
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