How To Take YourAerobic Fitness

to the NEXT LEVEL

Learning OutcomesDefine cardio-respiratory fitness with 100% accuracyUnderstand the difference between high, low, and

non-impact activities, and how each can impact one’s fitness level

Identify 3 ways you can change your current program to increase your fitness level using the FITT principle

Learn about the variety of cardio-respiratory equipment available at UREC, and how each piece could impact one’s workout

Identify 2 reasons why using the same piece of cardio equipment for every training session will not help you make significant increases in your fitness level

What is Cardio Respiratory Fitness?The ability of the circulatory and respiratory

systems to supply oxygen to the skeletal muscles during sustained physical activity

Cardiovascular exercise – being involved in an activity that raises your heart rate to a level where you’re working, but can still talkFind your target heart rate!

220-your ageFind 65% (lower end)Find 85% (higher end)

Benefits of Cardio Respiratory FitnessMakes heart stronger so it

doesn’t have to work as hard to pump blood

Increases lung capacityHelps reduce risk of heart

attack, high cholesterol, high blood pressure and diabetes

Helps you sleep betterHelps to reduce stressMakes you feel good!

Fun Fact: A good fitness guideline to follow is 20 minutes of moderate cardio 5x a week OR 30 minutes of intense cardio 3x a week!

How To Enhance Your WorkoutInterval training

After the first 5 minutes, your heart rate remains elevated. Trick it by alternating between lower resistance/speed and higher intensity

Change up your workout!FITT principle (frequency, intensity, type, time)Use different machines or sign up for different classes

Example of Interval TrainingEquipment: any cardio machine!

Warm up for 5 minutes1 minute “hard,” 2 minutes “easy” OR2 minutes “hard,” 3 minutes “easy”

SpeedResistance Incline

Change it up to fit your needs and avoid boredom!

FITT PrincipleFITT principle stands for: frequency, intensity,

type, time.You can use these guidelines to change up your

workouts! EXAMPLES:

Use different machines Sign up for different classes

Treadmill

Elliptical

Bikes

Stepper/Stairmaster

Rower

High, Low, and Non-Impact ExerciseHigh Impact – cardiovascular activity that

requires you to get airborneJumping rope, running, circuit training, etc.

Low Impact – still uses weight-bearing movement, but your feet stay close to the floor and only one foot leave the floor at a timeSpeed walking, aerobic dance

Non-Impact – does not involve jumping at all, and relies on muscles of the thighs rather than muscles in the feet and calvesSwimming, cycling, elliptical

Other Things to ConsiderWeightlifting

Helps strengthen muscles and bonesImproves balanceHelps improve muscular enduranceAlso bumps up metabolism for the next 48 hours, so

good activity for those trying to lose weight!Hydration

Make sure to drink plenty of water before, during, and after exercise so you do not get dehydrated!

Water helps aid against muscle cramps, soreness, dizziness and fatigue

Stretching after

Circuit Training at UREC!Combination of high-intensity aerobics and

resistance training designed to target fat loss, muscle building and heart fitness

The time at each station is short, with rapid movement to the next exercise

Offered at UREC Monday-Thursday from 5-7 in Racquetball Court 8

Some Group Fitness Classes Offered At UREC…

Cycle Classes: Mondays - 1:30-2:30 PM, Wednesdays - 9:30-10:30 AM, Thursdays- 5:30-6:30 PM

Step Classes: Monday/Wednesday - 11:15-12:15

Kickboxing: Sunday- 6:45-7:45 PM, Mondays- 12:30-1:30PM

Boxing Fitness: Thursdays-3:00-4:00PM, Fridays- 11:00-12:00PM

Cardio Activities Outside URECRunning up hills (the ISAT hill is

challenging!)Biking to and from classesPower Walking/Running in the

ArboretumPlaying pick-up games of Frisbee,

soccer, or volleyballPurcell Park & Hillandale Park

What Did You Learn Today?Define cardiorespiratory fitnessWhat is the difference between threshold and

intervals?Name an activity you can do for high, low,

and non-impact exerciseWhat will you do to change up your workout?

Referenceshttp://www.livestrong.com/article/104624-maj

or-benefits-cardio-respiratory-fitness/http://sportsmedicine.about.com/od/tipsandtri

cks/a/Intervals.htmhttp://www.sport-fitness-advisor.com/fitt-princ

iple.htmlhttp://hubpages.com/hub/Low-Impact-vs-High

-Impact-Workout