Cardiovascular Aerobic Exercise

“Frequency and Duration”KH 2520: Physical Activity and FitnessDepartment of Kinesiology and Health

Georgia State University

Frequency

Intensity- 57 - 94% Heart Rate Training Range

Time (Duration)

Type (Mode)- Activities using large muscle groups, maintained continuously, rhythmic, aerobic

FITT Principle

• Frequency:– 3 - 5 days per week

• Intensity:– 30 - 85% VO2 Reserve– 30 - 85% Heart Rate Reserve– 57 - 94% Maximum Heart Rate

• Time (Duration):– 20 - 90 minutes of continuous or intermittent

activity• Type (Mode):– Activities using large muscle groups,

maintained continuously, rhythmic, aerobic

Cardiorespiratory “Aerobic” Fitness

Recommendations of the American College of Sports Medicine

3 - 5 days per week Optimal benefits May be more or less depending upon goals

Interrelates with duration, intensity Dependent upon:

Individual goals, desires Time available for exercise

Cardiorespiratory Fitness: Frequency

Health/Fitness benefits can occur with 1-2 exercise sessions per week.

Is this true for everyone?! Performed at moderate to vigorous intensity (≥

60% HRR) U.S Surgeon General recommends > 5d/wk ACSM recommends 3-5d/wk

Frequency

Cardiorespiratory Fitness: Duration

• 20 - 90 minutes of continuous or intermittent activity Interrelates with frequency,

intensity– Intermittent: minimum of 10

minute bouts– Optimal benefits– May be more or less

• Dependent upon:– Individual goals, desires– Time available for exercise

Recommendations of the American College of Sports Medicine

Is 10 minutes all we really need?

Is 10 minutes all we really need?

Great way to ↑ intensity

Great way to ↑ frequency

Can help ↓ stress

Easier to find time for these workouts

Fact or Fiction: Calories in = calories out Our body responds to all exercise the same

way All exercise uses the same muscles All exercise burns the same amount of

calories Not working out at all is the only form of rest The body doesn’t adapt to exercise

Variety: Why is it important?

Variety: Why is it important?

Modes Places different stresses on the body. Uses different muscle groups

Intensity Mix vigorous with moderate Low to moderate intensity Or, maintain the same intensity throughout

each mode

Initial conditioning stage Low level activities Minimize soreness, discomfort, injury

Improvement stage Progression of intensity, duration, frequency

Maintenance stage Program designed to maintain current fitness

level

Stages of Training

• Depends on:– Health status– Exercise tolerance– Program goals

• Increase duration initially– 5 – 10 min per week every 1 – 2 weeks

• After 1 month or more, adjust frequency, intensity, time gradually– Minimize risks of soreness and injury

Rates of Progression

The Basic Principle…

The more active you are in general, the greater the benefits — whether you choose longer, less frequent workouts or shorter, more intense and frequent workouts.