On Cardio Respiratory

Exercise
~ Tristan Scott ~
Types of Exercise

Anaerobic vs. Aerobic

• “without oxygen” • “with oxygen”

• In short spurts • In longer, <20 minute spurts

• Includes: • Includes
• Weight lifting • Swimming
• Running • Skating
• etc. • etc.
Benefits?
• Short Term
• Relaxation
• Daily break
• Helps self-esteem

• Long-term
• Less risk of heart disease, clots, high blood pressure, cancer, osteoporosis, arthritis symptoms, diabetes,
sick days, plaque buildup in arteries, and cholesterol and triglyceride levels
• Promotes new coronary arteries, stamina, weight loss, heart muscle growth, and increased life span
• Protects arteries
The Short-Term (at a Glance)
• Endorphines
• self created proteins that serve as your body’s painkiller

• Mental Stress
• Factors of our everyday life that lead to stress in brain

Now for the long-term…

The Long-Term (at a Glance)
• Plaque
• A sticky film that coats teeth and arteries
• Cholesterol
• A fatty lipid that lines the inner wall of some arteries
• Heart Attack
• When an artery supplying your heart with blood and oxygen becomes blocke d
• Stroke
• A heart attack for your brain
• Hypertension
• Abnormally high blood pressure
• Coronary Artery Disease
• The blocking or narrowing of coronary arteries due to cholesterol and/or fatty deposits
The Long-Term (at a Glance) cont.
• Congestive Heart Failure (CHF)
• When your body build up fluids around your heart that make it hard to pump efficiently
• Cholesterol
• A fatty lipid that lines the inner wall of some arteries
• Blood Pressure
• The pressure of blood flowing in your veins
• Diabetes
• A condition when the pancreas produces little to no insulin
• Osteoporosis
• A condition where your bone density decreases
• Arthritis
• When the tissue around your joints becomes enflamed and stiff
Frequency • Times per week

Intensity • Physical exertion required

Time • Amount of time

Type • What exercise?

Progression Guidelines
• Use only one FITT component at once

• Increase your workout by a maximum of 10% each week

• Stop exercising and seek immediate medical attention if you have:

• Chest tightness
• Shortness of breath
• Heart palpitations
• Dizziness, fainting, or sick to stomach feel
• Chest, arm, or jaw pain (typically the left side
Overtraining
• Symptoms
• Chronic Pain and soreness
• Insomnia
• Inability to relax or