Cardio Conditioning

Run, Jump, Jog, Swim, Dance! Do something with ya life! People listen, dont discouraged with the way yo look now vs. the way you look in High School. The past is the past and only YOU can make the future. I get up set with people when we they say " I was in good shape a few years ago, what should i do now?"....do the same thing you were doing when you were in shape. It takes 30-45mins of cardio/ 3-5days a week to be physically fit. A fit cardiorespiratory system lowers the risk of death from heart attacks, strokes, and pulmonary disease. Aerobic exercise also burns calories and fat to keep your weight under control & with the building of endurance, promotes high levels of energry.

Developing the Aerobic Phase:
apply the following principles when developing the aerobic
phase of a general fitness routine.

1Type of Activity: Use large muscle groups in a activity
and maintain for a period of time at a steady state.

2Intensity: Moniter a target heart rate training zone
during exercise. The average conditioning intensity for
healthy adults is 60-70% of their functional capacity.

3Duration: Duration of a exercise will depend on the
intesnsity of a exercise. Low intesity exercises such
as walking can last longer than a high intensity exercise
such as running. Aerobic fitness is a good way to combine
low & high levels of cardiorespiratory activity.
(ex. walking between brief periods of jogging fro 15 to
60min. of cont. aerobic activity)

4Frequency of Conditioning: aerobic activity must be
performed 3 to 5 days a week

5Rate of Progression: the 1st 6-8 weeks of exercise
conditioning effects will occur. Adjust intensity & duration
of the activity to continue progress