33. Drake is interested in improving his cardiorespiratory endurance. He has com
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33. Drake is interested in improving his cardiorespiratory endurance. He has compiled his plan below: Drake plans to run two times per week and walk two times per week Drake's running workouts will be at a high (vigorous) intensity, and last for 10 minutes each Drake's walking workouts will be at a moderate intensity, and last for 30 minutes each Based on what you know about the "FIT Principle," critique Drake's plans for cardiorespiratory endurance development, identifying and describing why any one element of his plan meets minimum exercise guidelines HTML Editor ParagraphExplanation / Answer
Cardiorespiratory endurance is a measurement of how well your heart, lungs and muscles work together to keep your body active over an extended period of time.
Cardiorespiratory endurance—the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity—is a key health-related component of fi tness. As explained in Chapter 2, a healthy cardiorespiratory system is essential to high levels of fi tness and wellness. This chapter reviews the short- and long-term effects and benefi ts of cardiorespiratory endurance exercise. It then describes several tests that are commonly used to assess cardiorespiratory fi tness. Finally, it provides guidelines for creating your own cardiorespiratory endurance program, one that is geared to your current level of fi tness and built around activities you enjoy.
A basic understanding of the body processes involved in cardiorespiratory endurance exercise can help you design a safe and effective fi tness program.
Cardiorespiratory endurance is a measurement of how well your heart, lungs and muscles work together to keep your body active over an extended period of time. Exercisers can improve cardiorespiratory endurance by participating in a program of regular aerobic exercise. Improved cardiorespiratory fitness provides numerous health benefits.
How to Measure Cardiorespiratory Endurance:When experts test cardiorespiratory endurance in a lab, they measure how well your heart and lungs deliver oxygen to your working muscles so that they can work hard during exercise.When your muscles don't get the nutrients they need, waste products build up and cause fatigue.
Why Is Cardiorespiratory Endurance Important?
In a fitness setting, cardiorespiratory endurance or cardiorespiratory fitness (CRF) is a measurement that indicates your level of aerobic health. It helps you and the trainer know how well you can perform cardiovascular exercise for a period of time.
Exercisers with lower CRF will begin with shorter, less intense workout sessions. Athletes with higher CRF can safely participate in more intense workouts.
If you are trying to lose weight, cardiorespiratory fitness is important. Aerobic activity is essential to burn calories and lose weight. Physical activity is also critical if you want to maintain strong heart health and keep the weight off for the long term. If your cardiorespiratory endurance is good, that means you are healthy enough to participate in the activities that will help you lose weight and keep it off.
Ways to Improve Cardiorespiratory Endurance
If you're not sure how you would fare in a test to measure your cardiovascular fitness, don't worry. You can probably estimate the result by evaluating your daily activity level. If you are physically active on a daily basis, you will do better than someone who is sedentary. If you've been sedentary for a long time or if you have a heart or lung problem, you should see your doctor before you try to improve your cardiorespiratory endurance.
Once you know that you are healthy enough for exercise, then it's time to boost your heart and lung health. You can do simple beginner workouts at home, walk or jog outside with friends, or join a gym to swim or take an aerobics class.
Try to choose activities that you enjoy. You can also ask a friend or family member to join you on your sessions. Social support will help you stay on track and makes each work out more enjoyable.
When you first start exercising, begin slowly with just a few minutes of easy or moderate activity two or three times per week. You'll improve your cardiorespiratory endurance each time you do aerobic activities that increase your heart rate and cause you to breathe deeply. Try to be consistent with your program as possible and gradually add time to your sessions. Eventually try to increase your activity level so that you are doing some form of cardiorespiratory exercise each day of the week.
You'll find that exercise becomes easier as you participate more often.
If you want to see how your cardiorespiratory endurance is improving over time, talk to your doctor about getting it tested in a clinic. Or talk to your personal trainer to see what options are available at your local gym. For many exercisers, tracking progress provides an important incentive to keep moving.
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