PRE-MID ASSIGNMENT 2

IMPORTANCE OF CARDIOVASCULAR EXERCISE

SUBMITTED BY: SANA AHMAD KHAN

SUBMITTED TO: MISS AMMARA RABAB

FITNESS AND WELLNESS

PHYS104
SECTION A
SEMESTER 3
DATE OF SUBMISSION: 27th SEPTEMBER, 2022
SESSION: 2021-2025

KINNAIRD COLLEGE FOR WOMEN

Contents
IMPORTANCE OF CARDIOVASCULAR EXERCISE...........................................................................................3
Introduction.............................................................................................................................................3
Importance..............................................................................................................................................3
1. Lowered risk of disease................................................................................................................3
2. Better strength and stamina 4
3. Boosts mood................................................................................................................................4
4. Stronger bones............................................................................................................................5
5. A more active immune system....................................................................................................5
6. Aids sleep.....................................................................................................................................5
7. Regulates weight.........................................................................................................................5
8. Safe for most people, including kids............................................................................................6
Conclusion...............................................................................................................................................6
CARDIOVASCULAR FITNESS TRAINING PROGRAM FOR HOCKEY PLAYER.....................................................7
INSTRUCTIONS:........................................................................................................................................7
REFERANCES................................................................................................................................................8
 IMPORTANCE OF CARDIOVASCULAR EXERCISE

Introduction
Cardiovascular endurance is the ability to perform exercises using your entire body for a lengthy
period of time at a moderate to high level. In other words it is any form of activity that uses
cardiovascular metabolism. That is, during the activity, oxygen is heavily involved in the cellular
reactions that produce the energy necessary to sustain the activity. Your heart rate increases and
you breathe more deeply to maximize the amount of oxygen in your blood and help you to use
more oxygen efficiently. Hence, you feel more energized and do not get tired quickly. Your
ability to complete daily tasks more easily can be increased by increasing your cardiovascular
endurance. Additionally, it can lower your risk of developing conditions including diabetes, heart
disease, and stroke.

“A cardio workout increases blood flow and acts as a filter system. It brings nutrients like
oxygen, protein, and iron to the muscles that you've been training and helps them recover
faster.”

(Pasternak)

Importance
1. Lowered risk of disease.
According to many experts, cardiovascular exercise is the most important part of physical
fitness. You can raise your level of cardiovascular endurance by doing exercises that increase
your heart and breathing rates, or aerobic exercise

When you do aerobic exercise, your body responds in the following ways:

 You have more effective cardiac pumping.

 Your lungs function better.
 Your blood flow and delivery system have been improved.
 Your heart rate drops while you're at rest.
 More blood is pumped out of your heart.
 Your muscles become more powerful.
 Your bones, tendons, and ligaments all become stronger.
 Your body is better able to use fat as a source of energy.

Cardiovascular activity lowers the risk of contracting a variety of ailments, including:

o Heart condition
o Elevated blood pressure
o Obesity
o Diabetes type 2
o Stroke
o Some kinds of cancer

2. Better strength and stamina

As you exercise, your heart and lungs will grow
stronger. You'll also improve your bone and muscle
strength. When you first begin exercising, you could feel exhausted, but with time, your stamina
will increase.

3. Boosts mood
Moving your body may also improve your mood. In (Benefits from Aerobic Exercise in Patients with Major
Depression, n.d.) study on individuals with depression, participants walked on a treadmill doing
intervals for 30 minutes a session. After 10 days, they were asked to report any changes in their
mood.

All participants reported a significant reduction in their symptoms of depression. These results
suggest that engaging in exercise, even for a short period of time, may have a big impact on
mood.
You don’t need to wait almost two weeks to see improvement. The study results revealed that
even a single exercise session may be enough to give you a boost.

4. Stronger bones
Walking is a weight-bearing aerobic activity that can help lower
your chances of getting osteoporosis.

“Cardio activity burns fat, and when you burn fat while building
muscle, you change the ratio of stored fat to lean muscle mass, and your arms appear to be more
defined.” (Ingber)

5. A more active immune system

If you exercise frequently, you're less likely to contract viral diseases like the flu and the
common cold. Cardiovascular exercise stimulates immune system.

(Karacabey1, 2005) has shown that regular exercise increases certain antibodies in the blood
called immunoglobulins which ultimately strengthens the immune system. The sedentary group
of women saw no improvement in immune system function and their cortisol levels were much
higher than those in the active groups.

6. Aids sleep
Cardiovascular exercise aids sleep process. A person with good cardiac health will sleep at
proper time and it helps him/her from getting a deadly disease named insomnia.

7. Regulates weight
It's possible that you've heard that food and exercise are the foundations of weight loss. The
ability to lose weight and keep it off, however, may lie in cardiovascular exercise alone.

In (Donnelly, 2012), researchers asked overweight participants to keep their diets the same, but
to engage in exercise sessions that would burn either 400 to 600 calories, 5 times a week, for 10
months. The results showed significant weight loss, between 4.3 and 5.7 percent of their starting
weights, for both men and women. Most participants walked or jogged on treadmills for the
majority of their exercise sessions. If you don’t have access to a treadmill, try taking a few brisk
walks or jogs a day, such as during your lunch break or before dinner.

8. Safe for most people, including kids

Cardiovascular exercise is recommended for most groups of people, even those who are older or
who have chronic health conditions. The key is working with your doctor to find what works
best for you and is safe in your particular situation.

Conclusion

Cardiovascular exercise is very important for you whole body. Healthy heart makes healthy
body. Sedentary lifestyle is an important cardiovascular risk factor. For those who are currently
sedentary, quite slight improvements in cardiovascular activity have some advantages. Those
initial little movements are crucial and useful, even if a person is far below the suggested weekly
exercise levels. So a person should indulge in good cardiovascular activities so he/she can enjoy
his/her life with great health. Long term cardio exercise induces long term benefits. We should
do cardiovascular exercises everyday so that it can help us at the old age.
 CARDIOVASCULAR FITNESS TRAINING PROGRAM FOR
HOCKEY PLAYER
Gender : Female
Age : 21
Height : 5’5”
Weight : 61 kg

EXERCICES Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sprints 20 yards 40 yards 50 meter 20 yards Ladders
Incline incline sprint incline 10x
hill hill hill
sprints sprints sprints
Jogging 5min 3 min 2 min 3 min x
Lunges 20x 20x 20x
Lunge splits jump 10x 10x
High knees 40
Squats 15x 22x 20x 10x 15x
4-5 RM 3-5 RM 4-6 RM 4-6 RM 4-6 RM
Thigh lifts 30 sec 45 sec 1 min
Burpees 14x 12x 16x 12x
Eccentric Push ups 12x 10x 8x 15x

INSTRUCTIONS:
1. This workout should be followed for one month.
2. Take rest of 4-5 min after doing each exercise.
3. Finish goal of the day.
4. Take healthy diet.
5. Finish a day workout on 30 sit ups.

GOOD LUCK!
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 REFERANCES
 Dimeo, F., Bauer, M., Varahram, I., Proest, G., & Halter, U. (2001). Benefits from
aerobic exercise in patients with major depression: a pilot study. British journal of sports
medicine, 35(2), 114-117.
 What Is Cardiovascular Endurance? (n.d.). What Is Cardiovascular
Endurance? Retrieved from https://www.webmd.com/fitness-exercise/what-is-
cardiovascular-endurance
 The Importance Of Cardio Training - 792 Words | Cram. (n.d.). The Importance Of
Cardio Training - 792 Words | Cram. Retrieved September 24, 2022, from
https://www.cram.com/essay/The-Importance-Of-Cardio-Training/PK89WQAY7MQQ
 33 Benefits of Aerobic Exercise. (n.d.). Healthline. Retrieved September 24, 2022, from
https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-
exercise#takeaway
 Karacabey, K., Saygin, O., Ozmerdivenli, R., Zorba, E., Godekmerdan, A., & Bulut, V.
(2005). The effects of exercise on the immune system and stress hormones in
sportswomen. Neuroendocrinology Letters, 26(4), 361-366.
 Agarwal, S. K. (2012). Cardiovascular benefits of exercise. International journal of
general medicine, 5, 541.