DEVELOPING A CARDIO

RESPIRATORY
ENDURANCE PROGRAM
 Cardiovascular fitness relates to the body’s
ability to generate energy and deliver oxygen to
working muscles. It is considered the most
important component of physical fitness and is one
of the best indicators of overall health.

Aerobic activities strengthen the heart and

lungs, and make your working muscles more
efficient at using oxygen.
 One long-term result of regular aerobic activity
is cardiovascular endurance, sometimes called
cardiorespiratory endurance. This is the ability of
the body work continuously for extended periods
of time.
Those who have a high level of cardiovascular
fitness have lowered risks of adult lifestyle
diseases, such as cardiovascular disease, type 2
diabetes, and obesity.
1. Setting Goals
2. Choose Sports and Activities

 Make sure you’re doing aerobic exercises that

cause you to get your heart rate going. Add
variation to your workout routine as much as
possible. This allows you to work out
different muscle groups and gives your body
the chance to rest.
2. Choose Sports and Activities
 Cardiorespiratory Endurance exercise include
activities that involve the regular use of large
muscle group such as …
3. Determining Frequency of Training

 To build cardiorespiratory endurance, you

should exercise 3-5 days per week.
 To improve cardiorespiratory endurance, the

best results are attained by using the FITT

Principle.
What is FITT Principle ?
The figure below illustrates the different FITT
Principle …
F = Frequency of Exercise
 Refers to how often you are physically active
and is usually measured in days per week.
I = Intensity of Exercise

 Intensity refers to how hard you are working.

Intensity is one of the most important ways to
determine if you are exercising at a level that
benefits your heart. This level is called your
Target Heart Rate (THR) Zone.
 As exercise intensity increases, the heart must
work harder to get more oxygen to the
muscles. Exercise designed to improve
cardiovascular fitness works to improve the
heart’s ability to pump blood and the muscle’s
ability to pull oxygen from the blood. To
improve cardiovascular fitness, it is necessary
that you exercise at your Target Heart Rate
Zone.
T = Time (Duration) of Exercise

 Measures how long you spend being

physically active during your daily routine. To
achieve the greatest cardiovascular benefit, a
workout should be at least 20 minutes of
continuous or intermittent aerobic activity per
exercise session.
T = Type of Exercise
 Describes what kind of activity you choose.
Cardiovascular fitness exercises include
rhythmical, repetitive activities that involve large
muscle groups and are performed over prolonged
periods. These types of activities provide the
greatest improvements in cardiovascular fitness.
The list of activities that fall into this category
include walking, cycling, swimming, jogging, and
aerobic class type activities.
 3. Determining the Intensity

 Intensity if the most crucial factor in

achieving training effects. Target heart
zone rates at which you should
exercise to experience cardio
respiratory benefits is between 65%
and 90% of your maximum heart rate.
For example, a 19-year-old woman
would calculate her target heart zone
as follows:
 MHR = 220 -19 = 201
65% training intensity = 0.65 x 201 = 131 bpm
(beats per minute)
90% training intensity = 0.90 x 201 = 181 bpm
(beats per minute)
 To gain fitness benefits the young woman in

our example would have to exercise at an

intensity that raises her heart between 131bpm
and 181 bpm.
5. Determining the Duration

 The duration of 20- 60 minutes is

recommended per session; exercise can take
place in a single session of multiple sessions
lasting ten or more minutes. The total duration
of exercise depends on its intensity. To
improve cardio respiratory endurance during a
low-to-moderate-intensity activity such as
walking or slow swimming, you should
exercise for 45-60 minutes.
6. Warming Up and Cooling Down

 It is essential to warm up before every session of

cardiorespiratory endurance exercise and to cool
down afterward.
 Warming up increases the level of performance and
decrease the chance of injury.
 Cooling down after the exercise is important for
returning the body to a non-exercising state. A cool-
down helps maintain blood flow to the heart and brain
and redrects blood from working muscles to other
areas of the body.
 In summary, to improve cardiovascular
fitness, a regular aerobic exercise program,
repeated 3–5 times per week for 20–60
minutes and at an intensity of 142–186 BPM
(50%–85% of the maximum heart rate for
youth), is ideal.