Please answer the 10 small questions in this article The Importance of Aerobic F
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Question
Please answer the 10 small questions in this article
The Importance of Aerobic Fitness
Aerobic fitness is also known as cardiovascular fitness or cardiorespiratory endurance. It is defined as your body's ability to take in, deliver and utilize oxygen to the working muscles to sustain activity. Aerobic fitness is the greatest predictor of chronic disease risk. For those interested in determining their level of aerobic fitness, there are many different options. Some indirect measures include: mile walk, mile run, 1.5 mile run, 12-minute run and YMCA step test.
To improve or maintain aerobic fitness we engage in aerobic exercise. Aerobic exercise (commonly referenced to as "cardio") utilizes the large muscle groups, is rhythmic in nature and can be sustained for several minutes at the time. Improving our aerobic fitness is dependent upon level of intensity and time of exercise. An intensity that is low or light will not produce fitness gains in a healthy adult, though any increase in physical activity and decrease in sedentary time is good for health. An intensity too high can increase the risk of injury, over-training, burn out or an inability to engage in the activity for a length of time that produces fitness gains. Also, an amount of aerobic exercise time that is too low (<10 minutes) may not positively impact fitness. Anaerobic exercise is very high-intensity and, unlike aerobic exercise, cannot be sustained for long periods of time. During exercise, both aerobic and anaerobic exercise pathways are in use. However, the intensity of exercise and our fitness status will determine which metabolic process is dominant. When the anaerobic pathways are dominant, our bodies are working so hard that we cannot keep up with the demand for oxygen in the working muscles. This can include sprinting, jumping, weight training, and more. When done with caution and correct form, including some anaerobic exercises can be beneficial for fitness. A popular way to do so is through interval training, performing intervals of high-intensity exercise and then intervals of lower-intensity exercise or rest. You can find sample workouts in the exercise library at the end of this module. However, regular engagement in aerobic exercise is still essential for aerobic fitness gains.
How to Improve Aerobic Fitness
To improve aerobic fitness, we should engage in aerobic exercise of moderate to vigorous intensity that we can sustain for at least 10 consecutive minutes at a time. Examples include walking, running, cycling, swimming and more. We can also include anaerobic exercise. This can include sprinting, jumping, weight training, and more. When done with caution and correct form, including some anaerobic exercises can be beneficial for fitness. However, regular engagement in aerobic exercise is still essential for aerobic fitness gains. To improve fitness and health you will find the minimum recommendations below specified by the American College of Sports Medicine.
How to Structure Your Aerobic Exercise Sessions
To optimize enjoyment, safety and performance, our aerobic exercise session should include the following:
A general warm-up for 3-5 minutes: This can be any low to moderate intensity movement that gets the body warm. An example can be a light jog or brisk walk.
Dynamic stretches: These should mimic the activity you will do for your aerobic exercise. Examples are in the flexibility module.
Aerobic exercise: Next, you will engage in your aerobic exercise bout for 10 minutes.
Cool down: When you are finished with your aerobic exercise you want to decrease the intensity to gradually reduce your heart rate and respiration rate over 5-10 minutes. When we immediately stop an exercise bout when are heart rate is elevated it can lead to dizziness or even passing out. When we cool down we still want to maintain the warmth in the muscles.
Static stretches: After aerobic exercise is a great time to improve flexibility. Engage in static stretches, particularly the areas utilized during exercise. This can improve recovery time as well. Examples are in the flexibility module.
Aerobic Exercise Recommendations
The American College of Sports Medicine and many other renowned organizations recommend the following regarding aerobic exercise:
Adults should get at least 150 minutes of moderate-intensity aerobic exercise per week OR 75 minutes of vigorous-intensity aerobic exercise per week. (Note: How to determine intensity will be discussed later in the module)
Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week) or any equivalent combination of the two.
One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate the desired amount of daily aerobic exercise.
Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
People unable to meet these minimums can still benefit from some activity.
For weight loss or increased fitness gains, the recommendations can be doubled (> 300 minutes of moderate intensity aerobic exercise per week). However, we see a plateau in benefits at that load of exercise. As you can see above, the recommended number of aerobic exercise days per week is 3 to 5. Recovery is essential to see improvements in fitness. Though it may be surprising, fitness gains are realized during the recovery process, not during the exercise. Try to spread your training days evenly throughout the week and allow yourself 2 days (ideally non-consecutive) of no aerobic exercise (unless you are an athlete under the guidance of a skilled coach and athletic trainer). On those days, engage in light, lifestyle physical activity. Extended sedentary behavior is still discouraged. Beyond 5 days of aerobic exercise training, additional benefits are not accomplished and it increases risk of injury and over-training.
Principle:
Frequency
Intensity
Time
Definition:
# of days per week
How hard you work
Minutes of exercise
Recommendation:
3 to 5 days per week
Moderate to Vigorous
RPE: 4-7 (1-10 scale)
HHR: 50-75%
20-60 minutes OR
Bouts of >10 minutes
Progression is always important as we engage in physical activity. We want to gradually increase what we are doing instead of diving in headfirst. The same is true with aerobic exercise. If you are new to exercise, you may start with 10 minutes, 3 days per week, or whatever is manageable at a moderate intensity. Then, we increase the time and/or frequency (number of days) by 10% per week as we feel comfortable with progression. This is even true with those that are already active. As we seek to increase our level of fitness, progressing should occur by no more than 10% per week. Also, if we stop exercising or have to take a break due to injury or illness, we want to be modest as we start back up and utilize progression carefully as we get back into aerobic exercise.
Aerobic Exercise Recommendations
Select all that apply. Which of the following are recommendations regarding aerobic exercise?
Multiple answers: You can select more than one option
A Engage in no less that 150 minutes of vigorous intensity aerobic exercise per week for benefits.
B It is acceptable to break up aerobic exercise into multiple bouts per day of at least 10 minutes each.
C It is generally recommended that the amount of time we spend in a single aerobic exercise session be 20-60 minutes.
D The frequency at which we should engage in aerobic exercise is 5-7 days per week.
E If we want to improve fitness we should progress in the amount of aerobic exercise we engage in by no more than 10% per week.
How to Monitor Intensity to Improve or Maintain Fitness
To improve aerobic fitness, an appropriate level of intensity needs to be reached and maintained during aerobic exercise. This intensity can be monitored through assessing Heart Rate (HR), using a Rating of Perceived Exertion (RPE) scale or using the talk test.
Heart Rate
Note that resting heart rate can be utilized to track changes in fitness. Resting heart rate is measured by getting a pulse count for 60 seconds when the body is in a truly rested position. The most reliable time is upon waking. To get the pulse count, you can utilize a heart rate monitor, some phone apps, or simply counting the pulse at the carotid or radial arteries. A decrease in resting heart rate is a sign of aerobic fitness improvements. An increase can be a sign of a decrease in aerobic fitness, sickness, stress, etc.
To count the pulse at the carotid artery, place the first two fingers on the side of the neck where you can feel your pulse. To count the pulse at the radial artery, place the first two fingers on the thumb side of the wrist. You may have to move your fingers around along the side of the wrist to find the pulse. Do not utilize your thumb because it has its own pulse. Press gently, only to feel the pulse. Pressing too firmly can disturb blood flow.
To assess exercise heart rate, we recommend using a HR monitor with a chest strap sensor or counting the pulse at the carotid or radial artery for 10 seconds and multiplying by 6 to obtain beats per minute. Keep in mind that sensors may not work appropriately or you may miss beats when counting your pulse. Be mindful of how you feel using RPE or the Talk Test (explained below) as well.
There is more than one method to estimate what is called your training heart rate zone or target training zone. This is a range of heart rates one can strive to maintain during aerobic exercise to improve fitness. This heart rate range represents a moderate to vigorous exercise intensity. For the purpose of this course, we will utilize Percent Heart Rate Reserve. Follow the steps below to estimate your training heart rate zone using this method. Keep in mind that this is only an estimate. You always want to listen to your body cues and realize that factors other than exercise intensity can influence heart rate.
Estimated Maximum Heart Rate
No Correct Answer
To determine your training heart rate zone, you need to know your maximum heart rate. Determining this number takes specialized equipment and intense testing. You can estimate it by taking 220 minus your age in years. Estimate your maximum heart rate: 220 - your age in years.
What is your estimated maximum heart rate?
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Word Answer:
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We also need to know our resting heart rate to determine our training heart rate zone. Ideally we would measure our heart rate for 60 seconds right after waking in the morning. If you cannot do so, get into a rested position at any time. The longer you are in the rested position before you begin counting, the better. You will use the palpitation method to feel your heart beat at either the radial or carotid arteries as pictured above.
Resting Heart Rate
No Correct Answer
Measure your resting heart rate for 1 minute at either the carotid or radial artery. What is your resting heart rate in beats per minute (bpm)?
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Word Answer:
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Now we need to calculate the difference between our maximum heart rate and our resting heart rate. This is called your Heart Rate Reserve.
Heart Rate Reserve
No Correct Answer
Make the below calculation to determine your Heart Rate Reserve. Estimated Maximum Heart Rate - Resting Heart Rate = Heart Rate Reserve
What is your Heart Rate Reserve?
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Word Answer:
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Since we are using the Heart Rate Reserve method we will utilize what is called the Karvonen Formula. Our recommended heart rate training zone has a lower and upper limit. The lower limit estimates the minimum heart rate we want to achieve and maintain for benefits to our aerobic fitness. Below you will calculate your training zone at 50% (.50). A heart rate that is lower likely represents light intensity activity that may offer health benefits but not benefits to fitness. No worries if exercise at the lower limit of your heart rate training zone feels too intense. It is always better to do something rather than nothing. Engage in exercise of a lower intensity (a lower heart rate) until you feel comfortable increasing your intensity to your training zone.
Lower End of Training Zone
No Correct Answer
To determine the lower end of your training heart rate zone, complete the equation below utilizing the responses you used for previous questions.
(Heart Rate Reserve * 0.50) + Resting Heart Rate
What is the lower limit of your heart rate training zone? This number is in beats per minute (bpm).
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Word Answer:
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The upper end of our training heart rate zone represents what is considered the limit for what is safe and sustainable for aerobic exercise. Though it may be safe to exercise at a heart rate higher than the upper end of your range it should be done with caution and in short bouts. Keep in mind that listening to your body always trumps these calculations. If exercise at the upper limit of your training zone feels too intense, reduce your intensity. Those that are already at a high level of fitness can perform aerobic exercise at a heart rate 80-90%, instead of the 75% (.75) calculated below.
Upper End of Training Heart Rate Zone
No Correct Answer
To determine the upper end of your training heart rate zone, complete the equation below utilizing the responses you used for previous questions.
(Heart Rate Reserve * 0.75) + Resting Heart Rate
What is the upper limit of your training heart rate zone (at 75% Heart Rate Reserve) in beats per minute?
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Word Answer:
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Training Zone
No Correct Answer
What is the training zone you calculated for yourself? Write your answer as a range, from the lower end to the higher end. Make sure to include the units. Example: 120 to 150 beats per minute.
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Word Answer:
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When we exercise we cannot stop to count our pulse for 60 seconds because our heart rate would quickly drop and we would be unable to obtain an accurate exercise heart rate. Instead we count our pulse for 10 seconds during exercise. We should then multiply the pulse calculated by 6 to get beats per minute but that may not be convenient. Instead below you will calculate your training zone as beats per 10 seconds.
Beats per 10 seconds
No Correct Answer
Take the lower end of your training zone in beats per minute and divide by 6. Do the same for the upper end of your training zone.
What is your training zone in BEATS PER 10 SECONDS? Write it as a range. Round to the nearest number as necessary. Example: 22-26 beats per 10 seconds
MAKE SURE TO BRING THESE NUMBERS WITH YOU TO LAB.
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Word Answer:
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Now you have an estimated range of heart rates in which to exercise to improve fitness. Remember that these are only estimations. It is not advised to use heart rate alone to monitor intensity. If using heart rate, combine its use with the use of one of the other methods explained below.
Other Methods for Monitoring Intensity
Rating of Perceived Exertion (RPE) is another way we can monitor intensity during exercise. To utilize this method, we rate how exerted we feel on a one to ten scale. To effectively rate our exertion, we want to think of overall exertion. Consider your heart rate, respiration rate, and muscle fatigue. Below is a table to help you understand how to rate various intensities. To exercise at a moderate to vigorous intensity, it is generally recommended that we stay between an RPE of 4-7. Those that are already physically fit may exercise at an RPE of 5-8. As with Heart Rate, listen to your body. If an RPE of 4 seems too intense, engage in physical activity at a comfortable intensity, and you can increase your intensity when you feel ready.
1
Very, very easy
2
Light intensity and easy
3
Easy
4
Moderate
5
Slightly difficult
6
Moderately difficult
7
Difficult
8
Very difficult
9
Extremely difficult
10
Maximum exertion
RPE
What Rating of Perceived Exertion is generally recommended as the upper range when exercising? Should be a number from 1-10 (include only the number in numeric format)
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Numeric Answer:
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The Talk Test is another way to assess aerobic exercise intensity and is the simplest for many people. When utilizing the talk test, you either literally test your ability to speak or simply be mindful of how you would be able to speak. If you are engaging in light-intensity exercise, you should be able to easily carry on a conversation or even sing a song. Therefore, keep in mind that exercise at this level does not elicit improvements in aerobic fitness, though it is still good for your health. You may find that lifestyle physical activity is of a light intensity. If you are engaging in moderate-intensity exercise, you will no longer be able to easily carry on a conversation but should still be able to speak in sentences. If you are engaging in vigorous high-intensity exercise, you will no longer be able to speak in sentences but in short phrases. If you are unable to speak any words, you are likely outside of your training zone and engaging in anaerobic, not aerobic exercise. Unless you are engaging in interval training and will only engage at that intensity for a short period of time, this is not an intensity you want to strive for during aerobic exercise because it is unsustainable for >10 minutes.
At the end of this module, you can find sample workouts and training programs for aerobic exercise in the Exercise Library.
Aerobic exercise reaps many benefits. However, due to the rising popularity of exercise, fitness-related competition and extreme exercise training, doing too much, too quickly or with inadequate recovery or replenishment can be a problem. For the sake of our overall wellness, including all 12 dimensions, sustaining our enjoyment of physical activity, preventing injury, and optimizing our ability to increase our fitness, too much of a good thing should be discussed.
Over-Training
by Trent Hayden, MS
Stress, both physical and mental, and physical performance can be considered two sides of the same coin. To properly develop a healthy aerobic training regimen, the role of global stress (overall stress experienced by an individual) must be understood. On the one side, stress placed on the body during exercise plays a pivotal role in creating positive adaptations when the body is given adequate opportunities for recovery. On the other side, an over-accumulation of stress (physical and mental) or inadequate recovery can lead to chronic fatigue, decreased performance and elevated injury rates. In this section, basic methods of stress management during aerobic exercise training will be explained.
Training stress is defined as specific, applied, intentional stressors that are critical to facilitate improved performance in your physical activity (running, biking, weight training).Non-training stress can then be described as variable, unpredictable uncontrolled stressors that individuals are forced to deal with on a daily basis but are not specific to improved performance in your physical activity (school, work, family, friends, lack of sleep). All of this accumulated stress (training stress plus non-training stress) can be considered your global stress load. When the global stress load becomes too great for what you as an individual can handle (and this is different for each of us), over-training will occur. To most efficiently improve and maintain a healthy training regime while avoiding over-training, consider the following.
How to Prevent Over-Training
Interval training can be utilized to prevent over-training. To understand how to utilize interval training, we need to revisit exercise intensity. Some types of aerobic training dependent upon intensity are:
Moderate intensity, long duration training (RPE of 4-5)
Moderate-high intensity, medium duration training (RPE of 6-7)
High intensity, short duration training (RPE of 7-8).
In general, to ensure training intensity is balanced with proper recovery, 70 to 80 percent of your aerobic exercise training should be within the moderate intensity training zone and the remaining 20 to 30 percent should be in the moderate-high and high intensity training zones. Taking the recommendations discussed above, a simple and effective aerobic endurance training program might look something like this:
Tuesday: Power Interval Day
· Warm-up: 5-minute walk, 5 minutes dynamic warm-up exercises*
· Pre-Main Set: 10-20 minute: moderate effort
· Main Set: 8 to 12 times, up to 1 minute hard effort, rest 3 minutes between each interval (either walk or easy run)
· Cool down: 5-minute moderate interval
Thursday: Best Sustained Effort Intervals Day
· Warm-up: 5-minute walk, 5 minutes dynamic warm-up exercises*
· Pre-Main Set 1: 10-15 minutes: moderate effort
· Pre-Main Set 2: 3 to 5 times 90 seconds moderate-high effort, walk 30 seconds between intervals.
· Main Set: 8 times, 4-7 minute ramp-up from moderate to hard effort for first 4 intervals then maintain last 4 intervals. 4-7 minute rest between each interval.
· Cool down: 5-minute easy interval
Saturday: Extended Endurance Intervals Day
· Warm-up: 5-minute walk, 5 minutes dynamic warm-up exercises*
· Pre-Main: None
· Main Set: 50-60 minutes moderate running (walk 30 seconds every 6th minute to maintain form, easy effort)
· Cool down: 5-minute easy interval
*Examples of dynamic warm-ups can be found in associated class videos labeled “dynamic warm-up” in Module 5.
The kind of interval training as displayed above can be used for most types of aerobic exercises including: running, cycling, swimming, elliptical, stair climb, rowing, etc. The key to each of these training sessions is to ensure that the moderate efforts are all completed at a comfortable talking pace. This will enable you to reach maximum effort during the short, hard intervals. Specific examples of other types of programs can be found in the exercise library at the end of the module.
Cross-training can also be utilized. This involves varying the type of aerobic exercises performed during the week. Maybe you enjoy running. Instead of running 5 days per week, it may be advantageous to consider switching things up to run 3 days per week and do something like swimming, biking, or elliptical training on the days between runs. You might also consider incorporating yoga or Pilates.
Recovery is essential. Your body needs time to recover from the stress placed on it during exercise. The recovery from this stress is how our body adapts and becomes more fit. Not allowing the body proper recovery can hinder gains to fitness and your wellness. Listen to your body! Get adequate sleep, incorporate days off from aerobic exercise (light intensity activity is okay to do those days), and take an additional day(s) off, lower intensity or decrease exercise time if you exhibit any signs of over-training.
Replenishment is also essential. Eat a nutritious diet and drink plenty of water. Sometimes under-nutrition can hinder exercise. Reach out to the campus dietitian if you would like sound advice about eating better to fuel your workouts and recovery. Be a critical consumer of what you see on social media and online.
It is important to periodically “check-in” with yourself for signs and symptoms of excessive accumulated fatigue (over-training). The following examples are general signs that could indicate that you have exceeded your global stress level.
Signs of Over-Training
Sleep: Broken sleep patterns most nights. Waking up with night sweats in the middle of the night. Feeling very tired during the day (especially in the afternoon) but wide awake during the middle of the night.
Performance: High perceived effort with suppressed power, pace, and heart rate relative to expectations. Inconsistent or poor training or race performance despite good fitness.
Body and appetite: Unusually sore or tender muscles. Drastic changes in body composition (inability to lose fat or sudden weight gain or loss). Frequent sickness such as colds, sore throats, and fevers. Inability to get healthy following sickness. Changes in appetite (can be either a loss or a great increase of appetite).
Blood values red flags: declining iron, low vitamin D, blood-profile disruptions.
Mindset: Declining ambition or motivation to train. Lack of enjoyment or fulfillment in training. Feelings of sorrow or depression. Apathy about goals or upcoming races.
If you ever experience any of the above symptoms, you must allow for rest and recuperation and then consistently do so thereafter to prevent it in the future. In addition to possibly too many hours training or too much intensity of training, various other factors can also play a role. As stated above, poor or inadequate sleep, recovery, nutrition, fueling, and hydration all contribute to an accumulation of too much stress on the body. As an exerciser, it is not uncommon to experience over-training, but it should be recognized and prevented in the future. It is the awareness of the situation and the actions that you take when it does start to take hold that will allow you to forge through without massive disruption or other negative consequences.
Your goal for your training program should be to achieve great consistency of specific effective training by minimizing life stressors and maximizing your training load while remaining in a state that allows for steady, positive adaption and enjoyment of the activity. In other words, you want to train the least amount possible to achieve your goals. Remember that you also want to give yourself adequate recovery, eat nutritiously, sleep well and manage your non-training stressors. This will prevent undue stress and over-training while optimizing fitness gains and performance.
The same should be considered with all types of exercise programs, not just aerobic. Remember that overexertion is about the total amount of stress you place on the body, physically or mentally (global stress). We want physical activity to be beneficial and enjoyable, as it was designed to be. Consider how you can plan your physical activity regimen to monopolize of health, safety and enjoyment.
Over-Training
To see aerobic fitness improvements, we must always strive to work as hard as we can and keep pushing forward.
A
True
B
False
We hope that you now feel confident engaging in an appropriate type, time, intensity, and frequency of aerobic exercise to improve fitness while also preventing over-training. Remember, this is all about your overall wellness! Focus on the benefits you experience across all 12 of the dimensions of wellness.
Aerobic Exercise Library
Interval Workouts
For those looking for some variety in their aerobic exercise regimen, the below interval training workouts may be appealing. This type of exercise involves varying the exercises performed and going through a list of different exercises to complete a whole workout. Two examples are provided below.
Swimming for Aerobic Exercise
Swimming is one of the best aerobic exercises you can do for your body. It is the one of the only aerobic exercises that targets muscles groups across the entire body throughout a workout. Swimming has been proved to show many health benefits. To get the most out of your workout, below you will find things to consider when swimming for exercise, and an example a workout plan.
Workout outline: This is a basic outline for the swimmer to follow and fill in with their desired needs per workout session.
Warm-Up (~5 minutes): Swim at a moderate pace for 5 minutes to allow your body time to warm-up and adjust to the water temperature.
Pre-set (~10-15 minutes): This is an extension of the warm-up. Think about increasing your speed while incorporating some laps of kick, drills, and pull. Kick can be performed in streamline or with a board. Pull can be performed with a buoy between the legs while trying to only use the upper body to move through the water. There are numerous drills that can be performed for each stroke. Refer to www.usaswimming.org for tips, tricks, and ideas.
Main-set: (~20 minutes): The main set should be the most challenging part of your workout. Consider using interval training to target the right intensity. For a higher intensity decrease your rest time between laps (~5 seconds), and for a moderate intensity increase the rest time (~10-15 seconds). Be sure to pay attention to your rate of perceived exertion and heart rate to insure you are targeting your desired intensity.
Cool Down: (~5 minutes): After a good workout, take 5 minutes to swim at a slow, comfortable pace to allow your heart rate time to return too normal.
Example: This section will show an example of a student who is going to go swim for exercise. For reference, 25 yards is equivalent to 1 length of the pool, 50 yards is 1 lap (down and back), when swimming in a 25-yard pool.
Swimmer info:
Wants to spend 45 minutes swimming
Mid-high intensity workout
Full-body workout
At most can do 200 yards (8 lengths) comfortably at a time
Warm-up:
200 choice swim
Pre-Set:
2 rounds of: (round 1: freestyle, round 2: choice stroke)
2 x 50 Moderate Kick @ :10-:15 seconds rest
2 x 50 Moderate Drill @ :10-:15 seconds rest
4 x 50 Moderate Swim @ :10-:15 seconds rest
Main-Set:
3 x 200 Moderate Freestyle @ :10-:15 seconds rest
2 x 50 Fast Freestyle @ :05-:10 seconds rest
3 x 100 Fast Freestyle @ :05-:10 seconds rest
Cool-Down:
100 choice swim
When creating your swim workout, here are some things to consider:
How much time do I want to spend swimming?
What intensity or intensities do I want target during my workout?|
Do I want a full-body workout, or do I want to target specifics to improve on (pulling, kicking, different strokes)
What distance(s) am I comfortable swimming at a time?
Running/Jogging for Aerobic Exercise
The below can be utilized by both those brand new to running and experienced runners.
In this section, you will be provided with an eight-week plan to increase your running speed, endurance, intensity, and frequency. The chart below is a recommendation for someone who is new to running. However, this format can be altered and used for those who are already adapted to running. See below the chart for other variations you can make.
All workouts should include an additional 5-minute warm-up walk or light jog, and a 5-minute cool-down and stretching. All “walking” intervals should be at a moderate intensity.
Variations
Speed training: For those who are already adapted to running for 30+ minutes and are looking to increase speed, consider using weeks 1-4 as interval training. Instead of walking/jogging, replace those respectfully with jogging/running.
Endurance: If you are looking to increase your distance, for example training for a race, consider using the 8-week program by doubling the number of rounds per workout. This will increase the length of each workout by two times.
Intensity: Maybe you enjoy running for exercises purposes. To get the most out of your running workouts, consider using the eight-week program to push yourself to hit a moderate to high intensity workout. Jog at 90% max intensity and walk at 70% intensity for the duration of the workout.
Treadmill: If you are someone who enjoys running on a treadmill, consider using the eight-week program and adjusting the speed on the treadmill throughout the workout. Always refer to your rate of perceived exertion as a measure of your “jog” and “walk” pace. Typically, “walking” is 3-4 mph, “jogging” is at a speed of 4-6 mph, and “running” is 6+mph.
Principle:
Frequency
Intensity
Time
Definition:
# of days per week
How hard you work
Minutes of exercise
Recommendation:
3 to 5 days per week
Moderate to Vigorous
RPE: 4-7 (1-10 scale)
HHR: 50-75%
20-60 minutes OR
Bouts of >10 minutes
Explanation / Answer
Q1) Aerobic exercise recommendation
Answer- Option B, C and E apply
Q2) Estimate Maximum Heart Rate (MHR)
Answer- MHR= 220- your age in years
Consider your age is 30 years for estimation of MHR
So MHR= 220-30 = 190 BPM (beats per minute)
Q3) Resting heart rate (RHR).
Answer- RHR can be calculated by following formula
RHR = mean of beats per 10 seconds × 6
Suppose your mean of beats per 10 seconds is 12
RHR= 12 × 6 = 72 BPM.
Q4) Calculate Heart Rate Reserve( HRR)
Answer- Formula for calculating HRR
MHR- RHR= HRR
190-72=118
So your HRR is 118
Q5) Lower limit of Heart Rate zone
Lower Limit of Heart Rate zone
= HRR×0.50+ RHR
=118×0.50+72
=59+72
=131bpm
Q6) Upper Limit of Heart training zone
Answer- upper limit
= HRR× 0.75+RHR
=118×0.75+72
=88.5+72
=160.5 BPM
Q7) Range of training zone
Answer- 131 to 160.5 BPM
Q8) Training zone in beats per 10 seconds
Answer- 131/6 to160.5/6
= 21.83 to 26.75 BPM/ 10 seconds
Q9) RPE for Upper range
Answer- 5-8
Q10) True/ False
Answer - True