Cardiovascular Fitness

Cardiovascular fitness is a special form of muscular endurance. It is the efficiency of the heart,
lungs, and vascular system in delivering oxygen to the working muscle tissues so that prolonged
physical work can be maintained. A persons ability to deliver oxygen to the working muscles is
affected by many physiological parameters, including heart rate, stroke volume, cardiac output,
and maximal oxygen consumption. Cardiovascular fitness can be defined simply as your body's
ability to get oxygen and blood to the muscles efficiently. You can improve your cardiovascular
system's efficiency through regular training.
"Cardio" = Heart

"Vascular" = Pertaining to blood vessels

Your heart is a muscle. You cannot strengthen that muscle by lifting weights, as you might other
skeletal muscles. In order to "exercise" your heart muscle you must get it beating faster. The
stronger your heart muscle is = the lower your resting heart rate (RHR) is. Your RHR is how fast
your heart beats when your body is at rest - this figure is a measure of cardiovascular fitness. If
your heart is strong, it does not have to "work" as hard to efficiently deliver adequate amounts of
blood (carrying oxygen) to your body's muscles.
How much Cardio do I need?
For improving cardiovascular fitness an individual should perform 20 to 60 minutes of moderate
physical activity a day (depending on your current level of fitness) within your Target Heart Rate
Zone.
What is the Target Heart Rate Zone?
Your Target Heart Rate Zone is the range of heart beats per minute at which you should work at in
order to best achieve cardiovascular fitness. Your heart rate is your guide for cardiovascular
exercise intensity.
CALCULATING TARGET HEART RATE ZONE
To improve your cardiovascular fitness you must engage in active aerobic activities or active
sports that are of sufficient intensity to get your heart rate into your target heart rate zone. One of
the most commonly used methods of determining target heart rate zone is the percent of maximal
heart rate (% max HR) method. The target heart rate zone for the % max HR method is 65% to
90%. The lower number represents the minimum heart rate necessary for achieving
cardiovascular fitness benefits. For the % max HR method you will only need your age. You
should also be able to do these calculations without using a calculator.
Maximal heart rate (MHR) = 208- (.70 x your age). Your Maximal heart rate (MHR) is the
highest your heart rate ever gets safely during exercise.
Your age
19

12

13

14

15

16

17

18

Max HR
195

200

199

198

197

197

196

195

The following is an example for a 16 year old student:

Threshold Heart Rate =

Step 1

(Max HR)

Step 2

(Threshold %)
(Threshold HR)

Target Ceiling Rate =

Step 1

(Max HR)

Step 2

(Target Ceiling %)

197
x .65
128

(Target Ceiling Rate)

(lower limit)

197
x .90
177

(upper

limit)
Target Heart Rate Zone = 128 177 beats per minute
What are some benefits of cardiovascular fitness? Participating in a cardiovascular fitness
program can help the participant to:

Strengthen your heart and cardiovascular system.

Improve the oxygen output to your body.

Increase energy levels so you can do more activities without

becoming tired or short of breath.

Increase heart function and its ability to pump more blood.

Decrease resting heart rate.

Increase endurance.

Lower blood pressure.

Increase HDL cholesterol.

Decrease total cholesterol.

Improve muscle tone and strength.

Improve balance and joint flexibility.

Strengthen bones.

Help reduce body fat and help you reach a healthy weight.

Help reduce stress, tension, anxiety and depression.

Boost self-image and self-esteem.

Improve sleep.

Make you feel more relaxed and rested.

Make you look fit and feel healthy.

What activities promote cardiovascular fitness?

Aerobic Exercises: Aerobic = in the presence of oxygen. Those activities or exercises that involve
using your whole body (large muscle groups), in a rhythmic pattern, over a long period of time
(minimum of 20 minutes) are considered to promote cardiovascular fitness; including: walking,
running, and swimming. The following exercises are example of cardiovascular fitness and how
many calories each exercise would burn for a high school student weighing 150 pound who is
working out for 60 minutes:
Exercise:
Calories:

Calories:

Exercise:

1. Jumping rope (moderate)

450

7. Walking (moderate)

300

2. Jumping rope (intense)

690

8. Speed walking

460

3. Tae Bo

560

9. Jogging (moderate)

550

4. Aerobic dance class

450

10. Running (intense)

810

5. Spinning (moderate)

450

11. Swimming

1500

6. Spinning (intense)

700

12. Sitting

90

How do you measure cardiovascular fitness?

Special tests can assess your cardiovascular fitness. The maximal oxygen uptake test (VO2 Max
test) is considered the most accurate test and is performed in a laboratory with special equipment.
The graded exercise test, also called the exercise stress test, is another cardiovascular test that is
performed in a laboratory or medical facility using special equipment.

There are several simpler cardiovascular tests which special equipment is not needed and is better
suited for a school setting. These tests include the Pacer test, walking test, step test, and the one
mile run.

Terms:
1. Active aerobics: continuous, vigorous activities that gets the heart beating fastenough to
build cardiovascular fitness; for example jogging, aerobic dance, bicycling, and rope
jumping.
2. Active recreation: recreational activities that are vigorous enough to increase the heart
rate enough to build cardiovascular fitness; for example hiking, kayaking, skateboarding,
skating, skiing, and rock climbing.
3. Active sports: sports that are active enough to increase heart rate enough to build
cardiovascular fitness; for example cross country running, swimming.
4. Aerobic: with oxygen; activity is aerobic when the body can supply enough oxygen to
keep going for long periods of time.
5. Anaerobic: without oxygen activities for which the body cant supply enough oxygen
to keep going for long periods of time (for example sprinting).
6. Atherosclerosis: a condition in which fatty deposits called plaque build up inside the
artiries, restricting or cutting off blood flow.
7. Cardiovascular disease: any medical disorder (including heart disease) that affects the
heart or blood vessels.
8. Cardiovascular fitness: the ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
9. Cholesterol: fatlike substance in the blood. High- density lipoprotein (HDL) is a
substance often referred to as good cholesterol because it carries excess cholesterol out of
the blood streamand into the liver for elimination from the body. Low- density lipoprotein
(LDL) is a substance often referred to as bad cholesterol because it carries cholesterol
that is most likely to deposit in the arteries.
10. F.I.T.T.: an acronym used to describe the formula for building fitness: F for frequency, I
for intensity, T for time and T for type.
11. Heart rate monitor: a device that measures your heart beat by means of a chest transmitter
and wrist monitor.
12. Maximum heart rate: the highest your heart rate ever gets during exercise.
13. Pulse: the regular beating felt in the arteries; caused by the contraction of the heart
muscle.
14. Pedometer: a small device worn on the waist that counts the steps taken in physical
activity.

15. Physical activity: movement that uses the large muscle of the body, including sports,
lifestyle activities, active aerobics and recreation, dance, and fitness exercises.
16. Physical fitness: the ability of the body systems to work together efficiently.
17. Resting heart rate: the number of times the heart beats per minute during rest; to
determine this number, take your heart rate when you first get up in the morning.
18. Sedentary: a term used to describe a person who does no regular physical activity.
19. Target ceiling rate: a persons upper limit of physical activity. For cardiovascular fitness
this is the upper limit (number) for the target heart rate zone. 90 % of Maximal heart rate.
20. Target heart rate zone: is the range of heart beats per minute at which you should work at
in order to best achieve cardiovascular fitness. Your heart rate is your guide for
cardiovascular exercise intensity.
21. Threshold of training: the minimum amount of overload one needs to build physical
fitness. For cardiovascular fitness this is the lower limit (number) for the target heart rate
zone. 65 % of maximum heart rate.
22. Warm up: exercises designed to get you ready for physical activity; includes
cardiovascular activities followed by stretching exercises.