Cardiorespiratory Endurance Understand the basic concept of aeroble and anaerobic energy ‘adenosine eystens triphosphate (ATP) avrobie Understand how the cardoresiratory system functions to deliver anaerobic oxygen fo exercising muscles 0 "1 = ‘Understand how earsioraspcatory endurance is developed. tariae ouput Be abla fo determine target heart rates using two methods. Understand the tones of cardiorespretory exercise, Be able to select appropriate exercise that wil improve cardlrespiratory endurance Understand how the environment affects exerise capacly, Be able to measure and evaluate cariorespratory endurance. Be able fo plan and implement an exercise program hat wil improve eriorespiratary entrance menace ‘maximal oxygen uptake (¥O,max) mate verse inaries physia fitness rating of percave RPE) speciity princi standard err of ‘estimate (SE) stoke volume ventilesPrior o 1900, the major causes of death inthis country wete inféctons iseases suchas pacumonia, inuenz, and tuberculosis, Disses of the heart, ance, and stroke accounted for les than 22 percent of al deaths" Today. lifestyle diseases such as har aseae, cancer, stoke, and HV ac count for about 64 percent of al deaths Figure 2.1. Why has there been sucha change? One reason is that mos ofthe infections diseases hve een controlled by anibities and other mediations. A scond resson i that as ‘Ameria became more eeologialyadeanced and more affluent, Ati= ‘ins ate more ofthe wrong Kinds of food and exercised less. This led 10 sedentary Tifesyles, obesity andthe beginnings of the chronic disease epidemic that has plague this country fr decades, ‘recent report fom the Oiice ofthe Surgeon General emphasizes the importance of regular exercise, Among he major findings of the report. were the flowing 1. People who are usually inactive can improve their health and ‘well-being by becoming even moderately active on regular tasks, afr Cosas fea i US (aan ste dees thse hes 00Gan 2 Physical activity ned not be strenuous to achieve health bene 3. Greater health benefits canbe achieved by increasing the amount of physical activity Public awareness campaigns have bea launched in hopes of making te majority of American aware of the importance ofa healthy lifestyle which should inlade regular exercise to maintain «healthy level of candor ratory endurance, lifestyle of inactivity’ leads to low cardiorespiratry endurance, One reent important study identified low eardiorespiratoy endurance resulting from inactivity as being more important in the preve- tion ofheat disease than he raditnal the majors ctor of smokin, high blood pressure, and high cholestrl. This study conducted at he ‘AcricsIstiute in Dallas, concluded that regular exercise was every bt ‘8 important in preventing heart disease a the other major rs fators ‘You will have many choices to make as you go through fe. Some ofthe choices will dell affect your health and well-being. Making appropriate choices will allow you to havea Tonge, more enjoyable and more uling ie. Choosing obo a egular exerciser willbe beneficial and rewarding and ‘ill enable you to lil the potential you have, Ta the remainder of this chapter the concept of cudiorespzstorycedrance willbe discussed, Wy, {saa sy dee cn th ms tieQaests ze NEEEE may it be the most important risk fete for heart disease? What are th benefits of regular cardiorespiratory exereise? What isthe best typeof a= Aiorespratory oxereise? Is hoped that his information wil enable you to develop and implement a personal exes program tht wil lead ta lie tine of physical activity’ and good heat Before we begin to specially disuse cardioespratory endure it sel to consider riety the general concept af physeal fitness. Physical Fess isthe ability to perform one daily ask withow coming fatigued white having enough energy in reserve fo stations requiring higher levels ‘of energy, such as for exercise or emergrcies, Tere a to mae “types” ‘of physical fitness: performance. or aill-rlated fitness nd health- ‘related fitness Each type of physical Tinos has several key components hich ae illustrated in Tale 2.1, “The specific components of peformarce- oral elated fines include silty balance, coordination, speod power and reaction tne. Al of these compencas contribute to auc ability tpeform at high levels rin com tive situations It wuld be highly desirable for compete abst to {develop al ofthese components hocause they would help the alte pos form at higher levels. However, these componests of performance-elated ‘mess ave very litle impton one's heath They arent detrimental, they just don't improve heath The older you get, the less you wll probably be concerned about p= formance fitness andthe more you shouldbe concerted with health fitness. The components of healthelaad fitness ar eardloresp endurance, muscular strength, museular endurance, Nexbility, and body composition Although these components canals be important for ‘Si Rae ies al Rlats Fines 1 ay 4. caoaspiatanyEeurnce 2 Beane 2 Soy Composton 5 cooranatan 1 Meat 4 Somes 2. ity 5 Pon Austr tenth Raion Tine Muse enaceperformance Fitness, we are primarily intrested inthe because hey com tribute to one's health, Hach will e discussed i eli in this text, ut ea be discussed relative to her health impact, nt their impact on perf mance, Ax each component i discussed, the discussion wil focus on how you ean best develop the component to positively affect your health. Fer example, a training program that develops cariorspiratory endurance ‘otimaly for performance is different fom a raining program that deve ‘ops cardirespiratory endurance optimally for health. The se ite of ‘museular strength, muscular endurance, and flexibility. COT {ers star by clarifying a few terms which you heat about and ead shost al he time —cardiorespiratory endurance, cardiovaselar endurance, and aeroble endurance. Although thas tev corms are technically litle alifeen,they reused interchangsshly by most sithors. ll re terms at refering 1 the ability ofthe hear and lungs to supply oxygen to skeletal ‘muscle and other asus ofthe body. our heat und hings can continually supply an adequate amount of exygen to skeletal masle, the muscles en ‘continue to contrat. Therefore, the fundamental essence of eardiorespr tory endurance the aby ofthe hee to supply to he skeletal muscles, In onder forthe eart and lungs tobe able to met ‘he potential demand o the skeletal msces for oxygen, the heat ad anes have tobe tuned just ike the skeletal muscles have to be tuned. Butts ot get too far aad without looking a litle more specifically at why itis necessary to soppy exypen to skeletal muscle Energy Systems In order for muscles to contract, chemical ful for he comtaston process inst be spied he maeles-Ths foo, are, is called Adee Triphosphate (ATP) and is produced inside the muscle cll by diferert biochemical praceses referred tas energy systems, The ability of muse to develop tension, bo in quantity and duration, i dcety proportional the ability to manofictre adequate amounts of ATP. Thre are two major energy system in muscle cell, the anaerobe ad aerobic energy systems, Anserobie means "without oxygen” and aero means “with onygen Sinply put, te anaerobic system is aseris of chemi ‘al rections taking place in he cll that has the eapacity to produce ATP without using oxygen, On the other band the aerobic system mus us ‘oxygen when making ATP and inadequate supplies of oxygen meas inad- esate pradicton of ATR‘Anaerobic Energy System (On the surface it may seem desirable tebe able to produes ATP without sing oxygen and indced this an mpertant energy producing process for many types activities. The anaerobic energy system ste peimary system used whenever we do activites or exerci tht reuireheavy muscular on trations, such as weight iting sprinting, or high jumping. On the negative side, as result of making alot of ATP abacrbically, a by-product ofthis biochemical process is formed whichis ctrimental othe mascl. This by- products Inte at Lactic ai if producedin great noch quit, inhibits the muse cell fom making and using ATP. For example, i you start speeting as ast as you en, yu wil soa each point wher: you begin fatigue very apy and you wll have t slow down or stop. IFyou are truly srnting as fst as ‘you ean, you will probably only he able fo continue for 45-60 seconds ‘before you hve to abruptly slow down. Dae thing that makes you fatigue and slow down is the inability to continu to make and use ATP due to the production and accumulation of lactic aid ‘Aerobic Energy System In contrast tothe anaerobic nergy system the aerobic energy sytem makes ATP for activities that require low to medium muscular contractions for petods of ime exceeding several minute, such as when you ae resting or ‘even joing easly. The aerobic energy pathways producing the energy can nly Ranetion when ther is oxygen preseatin the muscle cells, Where docs is oxygen come from? I orginally comes fom the at you bwethe ad it ‘ets othe mascle as result of the seiity ofthe hangs and ear. ae The heart ad lungs are refered to asthe eardiorespieatory system. Th bility to deliver oxygen to the muscles irl the ability to continue muscular effort tht lass longer than about 2 minutes. The lunes function to bring air from the atmosphere ino the tdy and eventually o got oxygen int the blood. Once oxygen gets into the lod it combines with hemoglo= bin, and is pump around the erewlatory system by the heat. ‘he primary factor that characterizes individuals at diferent levels of ‘ariorespiratory endurance ishew muchbleod ther heat ean pup. Let's took more closely st the function of the beat and lunes.“he brat and lungs tuction a a eam. One ot mc 900d without the cof the lungs did net got ype int bead would ot do any good forthe heart fo punp the bos. Uke the oxygen got note boos bt the hear cot elt I,K would do no god. Varaus diseases can spe tile tect te uns othe ear but he nd consequence she same. Fr ‘aml chronic ebsructve ling istase (COPD) prevents oxygen romeach ing tenon adequate uaty and he end est is constant itu and oor exis capacty, Ukewse temic ar stase decreas te atiy fn eartto pump od oe muss andthe andres constant fatigue and poor ears capacity, Function of the Heart and Lungs ‘The hea, illustrated in Figre 2.2, is » hollow fourchambered masse shout the sizeof your ist and located in the center ofthe chest just under ‘he stenum or reastbone. The upper two chambers ar ealled atria andthe bottom two chambers are called entrees, The primary fanetion ofthe acti to pump te blood around the circulatory system. The pumping of bod is a neverending tisk, Even a et, each time the heat beats shout 70 milters (abou 1/3 cup) of blond i punped int the eteulation The ‘volume of bod ejected fom the heart each Beat cll the stroke ¥ tune. The ttl volume of blood pumped by the heart in one inti the Pomerat arty etatre at exe be pongo ‘cardiac ouput. The eatonshipbarwcen the heart ts, the seoke volume, and the cardiac ouput can be expressed mathematically as Cardiae Output = Heart Rate «Stroke Vol From this reltonship, i bows that te cardia output can be in- ease by either increasing the heat ae, increasing the stoke Volume, oF combination ofbeth When he exercise efforts low to moderate, the heart increases the cardi outpt by inreasing Both the hout sate snd stroke ‘volume. Howover, when the workload becomes greater than about SO% of ‘an individuals capacity the eardae out increases only by increasing the heat rate ‘The ngs are the othe half ofthe cardorespiratory system (Figure 2.3) The function of the lungs isto exchang> oxygen and carbon dioxide with ‘the blood, The air we breathe contains about 21% oxygen withthe remain- er being primarily niteogen. When we tke in breath, ai containing ‘oxygens drawn down int tiny air suckscalledalvol, oeted deep within ‘he lungs. In the alveoli the oxygen inthe aris aneferred int the blood and carbon dioidein the blood is transferred into the alveoli to be beeathed ‘ur with he aext expiration The oxygentha is transferred frm the alveoli it th bloedatachs 1a special protin compound in the blood calledhemoglobin. The vat msjvity of oxygen is anspote inthe blo by jeining wit hemoglobin and is pumped through the blood vessels to the muscles and other tsses. ‘The Effects of Training The Heart ‘Because cardiac output is determined by the stroke volume and heart ae, if eadiac ouput improves with training, citer the stroke volume, oe th heart eae, or Both must change. What aetually happens i that the stoke volume inerases andthe heart rate decreases at any lve of effort below: maximal effort. At mama effort, the maximal heart rate des not chang? but because the maximal stoke volume is greater, the maximal eardiae outputs greater, So, sign ofa condivoned heat sone with age stoke ‘volume which, in tums, produces a large cardiac output. “able 22 ilastrates this relationship by showing typical valves for ca: ise output, stoke Volume, and heart rate foe an untamed callegeaged ‘male and female. the same individuals afer participatinginan aerobic wai ing program, and ally am elt level athlete. Note tat i the heat rate goes don a the level of ies goes wp, the stoke volume must go up i ‘onde forthe cardize output to stay constant or increake. Oe ofthe mow consistent changes as you Become more aerobically Fit is that your resting heart rate and the heart rate at any submaximal effort declines ares ofthestoke volume increasing Also atie that the mainal cardi outpal ‘nd stroke volume ofthe fale is less than the male, which explsns whe Females, om the average, have lower aerobic eapsites han mals. [ects of Gender, Tania, and Genetics on Cavoaspory VariablesWecese Maximal Oxygen Uptake ‘Another variable that is hight related to cardiorespirtory endurance is ‘maximal oxygen uptake (VO,max). VO,rax, defined asthe greatest amount of oxygens person can consume while performing exhaustive aero- bic exereise, isthe single best indicator f aerobic eapaciy andthe one most olen measured inthe exercise laboratry. Maximal cardia outpt and VOymas are dtetly related and are mea sures ofthe same functional capacity of the eardionespiratory sytem. The reason that if heer can supply more oxygen tothe muscles, the mscles ‘utaly have the caput to use the oxygen to ake ATP What limits the ‘capacity ofthe muscles to make ATP isthe ability of the bear to supply ‘oxygen tothe muscles, not the ability ofthe muscle to we oxygen to make [ATP Remember, the reason the muscle is consuming the oxygen isto make ATR, The highe the cardiae ouput, the more oxygen is delivered tothe muscles, andthe more ATP the muscles can make. The results that you havea higher capacity for aerobic exercise. “The nit for VO,max values te ml/min rend mites po kilogram ‘er minute) The units express the amount of oxygen being used (t0 make ATP) for every kilogram of body weight for one minute, Because the units are expressed per kilogram of body weight, VO snux values are comparable ssrss individual. The higher the vale the beter because it indates more ‘oxygen canbe used 10 make ATP VO. values range fom 30 mUkgnin for sedentary young adults to 88 mlkgimin for elite endurance athletes VO,max is routinely measured inthe exercise laboratory bu it rouires ‘expensive equipment anda maximal effort fom the individual Being mea- ‘sured. The eason VO,max is measured stead of cardi utp is because ‘VO,maxis technically much easioe to measure. Knowledge of ether would provide the same typeof information rgardng caniorespenory Fitness ‘utcardiac output isextemely dificulso measure Ina late setin inthis chapter, methods of estimating VO, max wll he disused. TM ey the primary factor tat characterizes eran wit high cardiorspiratory ‘endurance isthe ability ofthe heart o pump blood then the hears pumping bility must nnrove in response to taining. Table 22 ilutraes the ype ‘of chang in the hears pumping abiliy ia response to taining. On the average, the heart wil improve ts eapaiy to pump blood by about 25% ‘when optimally trained” Als, as was indicated earlier, most ofthis in ease is due an increase in suoke volume. This improved abit to pump blood translates into greter exercise capacity fr performing exercise lasting longer than several mines, sich a in jogsing two o thee mies.‘There is aman on how much he pumping capacity of he heat can Improve. For exampe, the heats of high vel endurance ales, uch 3s marathons, can pump as much a5 40 quarts of blod per minut Grng| rial eerie Te hear of he averageclege mal can maximal pum tout 20 quarts of lod permite and te averape colep Tene can un Stout 17 quarts or 18 prone tan te average male, The erence nine ‘art’ pup ity beeen the ote alt ante average cid is rman explained by genes, not by traning. Most of us cul aver tain fang an ard nouphtobecome che nuance aces. Wehave have the it pret Not only does cardiorespiatory exercise increase your capacity to ex- cercize but, more importantly it improves your health, Table 23 ist he major benefits of eardiorespiratory exercise as outlined by the reent epet from the Surgeon General of the United States. The incidence of thee Ite discases canbe substantially decreased by engaging it anaerobic ‘exercise program on regular basis The physologicand heath benefice stdin Table 2.3 are likely oeeult inewouitional benefits tha canbe broadly clasiied as personal benefits sod industrial er economic benefit The personal benefits ae a longer Pend Rel csaeptcy acy at pore on mot dg fe week ‘cen he i evening jug om some lh ad eee se ng ath Una Ses: Reppert nthe ‘along nye “Recs ters of eon diabetes “+ Recess of doping Ph od resure + Hose oot presi pope wh dy tae igh lod pase + Recs tens of ess ad asiety + Hops con wan + Hts bland main naty bones, musi, rej + ots lr ads bea sore nd etal move aoe whan ‘aire + Proms pctlogal wong ue Cnt Dev Cane YA le Sen ee Psd he eat US ames Meat oar Sead a mote enjoyable life Projections lave been made tata person who maintains regular exereiseehoughout he life-span ean ald 2-3 years to ‘ei life Also, pevhaps more importantly, the quality of lif canbe sig- nificantly enbanced, Being abet do the types of things onc enjysand not ‘boing limited by poor health a poor Fines, will enable one to exjoy life to the fle. The industrial or economic benefits will est from lower health care oss ad greater worker productivity. As noted above, cadioresptstory exeeise can reduce the incidence of many chronic diseases, This. in turn, will reduce the aed for expensive heat care. A more healthy and phys cally fitemploye will hea more proguctveemploye.Stdies'*have shown that lower absentovism, employee turnove, and industrial injury ate ean result from greater fitness. As health cz costs ae lowered, basness and industry will hve preater profits and employees will rap the economic benefits CRE aa es Prieto engaging in exer hat stresses the curdorespiatry system, you should determine your readiness for suchexercie. In most cases, especially ‘ith young ads, ll bat iroquired is answering afew questions assessing Fisk. In olber cases it ang require a complete physical examination and maximal exercise test under the supervision ofa physician. All individuals who have not rently een ative should use some type of assessment 0 determine their readiness to exer The simplest assessment of readiness sa short question suchas the Physical Activity Readiness Questionnive (PAR-Q). This questionnaire (Table2.4)asosses enor risk for starting a exrese progam, For young dutts who are apparently heathy, this all that is nesessary. Fo older adults and those who have various risk factors, the American College of Sorts Medicine (ACSM)' has published guidelines concerning the need for pre-cvalaton before participating in exrcse. The need fora pre-valua- tion is determined by categoriing you ik level into one of three risk ‘ategoris identified by the ACSM (Tabe 2.5) ‘The frst category, Apparently Healthy, is defined as having no symp toms of disease and having no more than an major isk factor for coronary artery disease. The second category, Higher Risk, is defined as having symptoms suggesting posible eardiorespraory oe metabolic disease and having two ormore majoe ik facorforcoronary artery disease. Th third ‘ateory, Diseased, is defined as having known heat, lang or metabolic Aisease. Table 2.5 contains the ACSM citgories and eiteria anda list of ‘he major coronary risk factor are in Table 2.8,PAR seo hep youl ous ony ea ees a asses ‘arg emia ante cnn ct PAs a ast tp ae ‘Jovani tn rat sat pylori Foros pele ka city sol ft pse ay pb oh ARO ashen eax to ety sal una’ of cus wor pyc {tym se apap or hse wt spl hee ede 2a coca ye of ty mes ube ha ‘Common Sos Your et ue In ang ee ew gssars. Pease reat tne rey nee ES oF NO cpa gueson veston ves te as yur dot a oa av ear ou? oe 2 Doyoutesoety pisn os et anche? a 4 Do youaten tel ate have spt at sere izes? ri 5 asa actrees your be pressure was too hgh? as your oor ou at yo av 8 ne ot Dotan shes ara ha a een gad ty x, Sram be mate worse min ere? os 6 era a gnd py eon ot mein fre wy ou Shoal ean avy pean even YU wares Tot 7 Ae you ov ag 5 an ni custo ogous ence? yu nse YES tae ot more gustons hes ya ave nt ee anes, const wth ou praral phen ty "uphne en parsan FORE ceseng yo pysal acy drag 2 Fess vison Your jin wt ustons You stoves YES oot Pa or as or PAR ay ta al easton, ote a Nam your sya your uaa tr + ose pasa aciy starting ot easy an ropes rata + rari or supra sty mst jou specie net, 35st onan ots Chk mya ummunty or sel ogra rset. ‘ry arovre NO questo ten you answer PAR sea you ae resale sane yout rset oti GRADUATED EXERCISE PROGRAN—a gradu ncRae in rope ee Prorat gots Seapine rans dome “+ AITHES APPRAISAL uC 5h osior Waking Ts Ai eet ‘ve deck Seo est ‘ocr Ones,ia for Medical Exam Before Starting te Media Erm Boe rare teen ‘ppt Hosty Ne symptoms apa more an Tale vk actor for oda” ene, an WD Foc wr wie Hae and to fea 5, te YES Higher Risk Two or mare marries wibor symptoms Wane nc he wo or mae mae ri ars wth sons. _ neta porous exact YES es Dagmasd crows ee ete Astor ay lot nose YES “ogee erie (ec ery 4% 1 60 1, ese wat WEN Dos ce aly nt canbe corr texas foro pone pres he rea ‘sien 20 mots oes loa oeie fee» 6D of VO, mate xe mie reg Be a tel linge and sin 1 Mio presi of 88 mi tae adler 9 mm ae. 2 High oe hts ot 238 my 4 tte ats 5. ty net ose prents oe ele poet 2955, 5. Laat ere ‘The vast majority of college students lint the “Apparent Healthy” sategory and a medical exam fot necessary. However, you aren sk category in which a medical exam is roammended, iti important wet ‘our physician's approval prior to starting an exercise program, In some cass, a comprehensive medical exam may be warranted including graded exercise test 1 determine how your heat functions daring exercise: Only your pysiian ean determine this Although following these pidelines des not guarantee tht you will no have some sort of medical problem while exercising, tdoos substantially reduce rakof something sighifiesn ceuring. In all cscs, the simple rule of "start low and progress slow.” which is explained in more detail inalater section of this chapter, ithe be poicy flow. When in doubt, always consul your physicianMEASURING CARDIORESPIRATORY ENDURY ‘nee you have determined to start cardiorspiatry exercise progra, strmining your starting level of fines an be quit lpi. By knowing your current lve of erdioresprstory endurance, an accurate detrmira- tion of how such exercise and how hard it shouldbe can be made, This important because oo Title or oo much exereisecan bet best, useless an se problems, Periodically measuring at worst, detriestal and actualy e cardiorspiratory endurance allows youto determine the effectiveness of ‘exert program andi can bea motivational tol. You cn atl ee the amount of improvement. This enables adjustments in the program toe ‘made when necessiry inorder to maintain the eeciveness of the program, There ae several ways to measure cardioesptatory endurance. These ‘methods range al he wy fom a simple walking test sophisticated labo ratory procedres using equipment costing thousands of dlrs. As prev ously mentioned the best method of measuring cardirespiratory endurance 'stomeasute maximal oxygen uptake or VO,max. Although other fates ontbute 1 cardionespicatory endurance, VO ax gies you the mos = formation. Remember that VO.max is primarily determined by bow mosh ood the heat ean pump over ime (i the ead output) The greater ie eat’ ability to pump ood the higher the VO, max Repular aerobic ex civ increases the hears abily t pump blood and thereby incense Vo.mas. Measuring VO,max in the Lab In the exereiseInboratory, cardioespiratory endurance is determined by Bench-Step Test “The thied type of submasimal esti. beneh-stop wt. In this ype of tet, an indvidoa steps up and down on a hench to 8 rhythmical beat ata pe determined stepping fate. At the end ofthe stepping pri a eae est ‘uke and VO.nax is computed ftom a fonmula or hen fom chat. This ‘ype ofassesment it litle more difficult to administer because it requis Ingividalso step at constant stepping rate. This reguites hat some spe oftiming device kt a metronome or prerecorded audiotape, be used 10 maintain the appropriate stepping rat. A complete dserption of the ust abe found in Lab 2.1 the eno this chapter. Allihee ofthe submaximal et mentioned above have about the sare accuracy 50 the detexminaton of which test to use is just personal pete ‘ice and ease af adminisration, None ofthe test require any special xi ‘ment, excep 16" stp forthe bench sep Lest. You can even pore mare than one test and compare the resuls. The results will probably not be Identical but shoud be inthe same ballpark. I there is more than a 15-20% ‘do the thie est andthe average the resus ofl Interpreting Estimations of VO,max Recognizing that these estimation tests lave a cortin amount of enor is important to making a valid interpretation ofthe results Two values from ‘hese tes are important: the estimated VO,max value and the standard err ofthe estimate(SEE).Alletimation tests wll ave an associated SEE vale forthat est, The SE isameasure of how close the estimated VO,max vale {sto the tue VO,max value. An example of how the SE is interpreted shown in Table 27>. erauae WH The amount of eror in estimating VO,nax ca be a8 low a8 10% o as high as 259. Unfortunately, you cannot prod th ero fr any specific inividual so you ae forced to make interpretations based cm probability However, these tests are useful for sereening purposes and for tacking changes in iess overtime Finest classification ables have bee developed tha allow you to com: pare your level of eariorespiratory fitness to that oF others your age and ender (Table 28), Aer you perform aay of the assessment test inthis chapter. compare your level of cardioressiratary fits to the clasitien- ions in Table 2.8 Te is desirable to beat east tthe moderate love us i ener higher i beter ‘One cautionary notes necessary. Mos research wailaheon the subject suggests tha the absolute vale for VO,mtx may ot bea important asthe xecie program tht you are participating in The botom line is thi the Important thing sto be a regular exercier As mentioned previously the prediction of VO.mas is no lays a acre a8 We Would lke it be, ‘Therefore, regardless of your vale foe VO.max, i you re exerising ia sppropriate way on a regular asi, the Ealth bene will result, Don't ‘worry oo much about the value for your VOnax as lng a you ae eng ing in regular aerobic exercise Foes caeeton Wey tw on eseate ah ve ah ik cesienton Gonder nae ok ge tow Yealon vey 2 % 20 Me 652 2 3099 a aa 328 sas oa Mate a8 2 025 25 eM ot 08 eT 024 230 mae 38 oe a 1622 20 a0 > 2 mu 30 na ae oe Pe] 2 aa 33 oat 4 Femi 40 a7 a 2430 sr oi sos 5 1520 ar 2a om one a wi 107 ua aGeen LTT Training the cardiorspiratory system results in 8 stronger and more eft cont heart The heat sable to pump more ood with los eative effort and less energy cost A stonger heart makes the Heart mote resistant 6 ‘disease and improves the supply of blood and oxy tall the tsses of lncbody- Regardless ofthe ype of acrobie exercise youengage in, th health ‘benefits will our if you exercise athe appropriate level over the Tons, Training Principles Ther pate rerio e ate two general principles of ning that apply any taining pre ‘pplication ofthese principles ta waiting programs helps insure that i= nificant tring effets wil result, Overioad Principle The ovettad principle sates that in onde fra biologie system, Uke the Wha ny Hoopeston is caraorespiratry sytem, improve, the system must be regularly “over ela a stn ene loaded” of freed to work harder than it normally works. Overloading the cardorespiratory system forces he heat opamp mor blood and the ngs the system to move more sit If the overload is apple at regula interval adapts and gets etter at what it docs, in ths case pumping bled ad mo ing ait. An overoad of the candiorespiratoy sytem is achieved by doing some typeof aerobic activity such as walking, runing, swimming, bey «ling, acrobic dice which forces the heat to pump more blood thin ¢ normally pumps. The specifies of applying se overload ae discussed in the Specificity Principle The specificity principle states thatthe changes caused by overloading sytem willbe specific to the syst being overloaded. In other words, if you ony overlad the eardoresprtory sytem, improvement only ascir in that system. Overloading the cardioespiratory system dacs not auto: natially improve muscular strength. The specificity principle says tht ‘order to develop all the componens of fitness you need todo diferent {Kinds of exercise to overload each system. You need oe typeof exercise t» improve cerdiorspraory endurance, diffrent typeof exercise to impr ‘muscular stength and endurance, and a third ype of exersise to improv: exitThere are some types of exercises that will produce some, but nat 9 imal changes in two ore systems simultaneously Unfortanaely th isnot a single exercise that will optimaly develop ardiorspi system, muscular system, and flexibility atthe same time, For example ing sprimarityacadioreepeatory o aerobi exerls anit prinatly affects the cardocepiratory syste, However, bieyeling cin also improve souscularsuongth athe quadriceps hecase these missles are hesvily used swndricenSi) ara) ‘Once you devide to begin an exerise program, safety and etTetvenes should be primary considerations. There are three key componente that should he included in any exercise session ithe exercise iso be safe an fective, These componsot are the warn-up, the primary excrine 1 de ‘velop the components) of atrest, and the evoldown, ach exercise se ‘son should begin witha warm-up progress tothe primary exercise, andemd with x coo-dawn, Warm-Up 'cadiorespiratory exercise sesion shoul be preseded by a warm-up ait ceded with «cool-down, Warm-up consists of 5-10 minutes of low lve activity possibly including Nesbiityexcreies. The low level of activi should be suicient to raise he body's metabolic ate gradually toward he level the eardiorspiatry endurance exerese willbe performed at Fe ‘example if your cardirespratory exercise wil be opsing a 6 mph pace, then 8 warm-up might start with couple of minster of moderate walkins fotlowed by a coupe of minutes of brisk walking. This will gradually raise the fnctoning ofthe body nea the level used forthe osuing This is ben- ficial because it allows the body wo gradually adapt to the increasing de- ‘mands. The heat lungs and muscles will function moce efficiently once ‘he jouging stats i they have had some time toad. The importance of ‘warm-up is greater when the cardirespiratory exercise is to be performed at a high intensity. ‘Whether or not Heibility exercise or stretching exetcise shouldbe ia ‘led as pat ofthe warm-up or cool-down is matter of debate deal, flexibility exercises should probably be included before and after the ea owascular exercise but this would be too time cansuning for most ind Viduas. Physiologically, lxibiity exercise is most beneficial when perfrmed afr the masses hve been warmed-up by some light ood ‘ate aerobic activity such as walking or joging. Muscles stretch beter when they ate warm and the sibility exercise can be more beneficial won performed following acrobie warm, Forth reson, same recom ‘mend that the lexibiy exercises wot be done until after the eaediorespi- ratory exercise. This would be appropriate only ifthe cardorspiratory ‘verise wat not ator near maiz effort. You should sways srtch the involved muscles before doing maximal orncar maximal exercise requiring reise are discussed in Chapter 3.The at ta sth dori 40 ov toi aay Primary Exercise The primary exercise mode(s) should flow the warm-up. In some eases the primary exerise may jas be eariorspirator exersee but it would not he unusual that strength exercises woul he included in a well-ounded program, I cardioresprstory and strength exercises are both performed should one necessarily be performed firs? If the purpose ofthe wining is just general fines/health development probably dest matter which is Ih ruining Fest while others Performed Fist. Some prefer todo the sen prefer todo the eardorepiratory exerci first, Try it and see what fools beter to you. The only presaution is that you doa warm-up appropiate for cach typeof exercise you are doing. person i specifically concerned shout optimal development ofc ther the caruionesprmtory sytem or oF ruscular sength, then the type of xereie of primary concer sho be performed firs x that higher nen sity traning canbe used without residual fatigue resulting fm he exercise mode of secondary concern. Forexample.a competitive weight itershould do strength training prior to doing a cardiovascular worko. Cool-Down Following the cardiorspratory exercise a cool-down should be done. A cool-down isthe reverse of warm-up, During a cool-down, the level of activity is gradually lowered oward rest After jogging a 6 mph, a appro priate cool-down wouldbe to ease into abrisk walk fr couple of inate ‘and then into a slower walk for a couple af minutes. Is also at this point Mexiblity eerie is most appropriate ofthe exercise session tha“The major benefit oF «cool-down i tht it prevents pooling af blo in tho lower extremities following exert During eadioresprtory excrete, the vessels of the body which wansport blood tothe working muscles are clarged and file with blood. The contraction ofthe muscles ofthe legs when exresing helps to fore the bod back to the heat by squeezing om the vessels. This faction ofthe muscles is important for mantining a adequate return of blond to the heat so the blood an then be reiculited you suddenly stop exercising nd stand stil the squeezing seton of ‘he muscle ceases andthe hood begins o pool nthe leg vessel nd retary ‘of blood to the heat is drastelly reduced. The results the heart does _gt enough blod back to pump out to the tissues which eas result in nad ‘equate bod flow to vital organs, particularly the brain. Light-beadednest ‘oreven uintingcanresultbutcan be preventedhycooting-down and slow returning back dove to rest. Gaal: In order to determine how much and what kindof exercise is uecesary te rade desired benefits, the purpose ofthe exercise program needs 0 be ‘efined, There a major diferencein the amount oF exerise necessary fat oT producing changes in an individual's performance capacity versus the amount of exrese necessary for producing health benefits “The youngeryouare, the more important he performance aspect usually {This is especially tue if one is anatlete and participate in competitive situations. The older you get. the more important the health benefits be- come Following graduation fom college and entry into the workforce, yor are key f loose interest in competitive athletes andthe focus should shit to exerise forthe heath benefits. Generally speaking takes les exercise, to produce benefits that wil result in improved heath and decrease inthe risk for disease, especially heart disease? Therefore, the focus ofthis section willbe onthe amount of exereise necessary to produce long-term health benefit “Theeffectivenes of any exercise program wll depend primarily on five factors—mode ot typeof exer, the frequency duration, Intensity of the exrese program, andthe intial level of ftnss. The mode of exercise determines the application ofthe seciiity principe The frequency. dur ration, and intensity quantifies the amount of overload being imposed. The initia eve of Fines determines how mach overload is necessary toachiewe the desired results,Mode of Exercise The mode of exersise is he fore mod oof exeoie performed, Examples of dif of aerobic exercise ate runing, eyeing, swimming, oss ‘ouniey sking, and aerobic dance. Different types of exercise modes [Produce specific changes in diferent body systems. Exercise using any of | ‘he modes sted above wil tain the hear fo bea better pump because they ae all weroble” exercises, An aeroble xecle Is characterized by the use One lth ways oa te varius aro exes sy tering the reat o,raxatcanepodcey De ener Thishas been deo thay teal eves andtsed rice be bs ype eee tree rss country sing Hy stoned ite crs-eurry shies ave est Vmax values fr any pup of ais. Bt rhe rane feront est ey mater which a execs Gove cae th Able il oie sce simu fo prove Vora al bt thet ante The mode of exes also ales te muscular yt, but nly hase voces wedi pre ype of exaee wi eed Fer exam, {aig uses fen mas han um. Ong wi ese Saab hanes muses weeding balm erase mac. Ae peson hs come ies doin oe made of eease and hye sich tence mode of bari, terest cast wie ined ut ‘the muses sed ne en od of exes ecm ae. Imus = pasted ht al aerobic eerie modes fave the ait to vain he eat bat "22 mde wil ae oly he once mosis sed in hat made of eerieof larger muscle groups in hythmica,repetiive movements, Such atv es fequite a constant flow of blood 1 the maseles involved snd thereby ‘equi the heart to pump aloof blood. Activities that equite yout propel your body insome fashion (cross-country skiing rnnig, walking, satin rollelading, eyeling, et) fora prolonged period of time will be soot serobic exercises. Forcing the heart to pump alt of bloods the times that tains the heart to be a better pump. ‘Given the fic that al serbic exercise modes have the ability ttrain the ‘atdivascularsysiom, there are several considerations when selecting 1 paricular mode. Probably of utmost importance is that you enjoy the sts- ity you select. Not many people will eotinue doing an activity they realy on’ Ike todo. The more eajyable the atvity. dhe more ikely you wi continue exercising over the long hl Ke wok he sven ttn i yo om {yea wo oF thee diferent modes because you cou alternate modes and fire decrease the chance of geting bored, ‘Another consideration i the amount of musculoskeletal tau you art thle to endure om the activity. Some modes are more traumatic than ot ‘ers. For example, running is probably the most traumatic acrobic exercise ‘yu can do. There isa much greater poteatial for injury fom running than Thom any other acrobic exeris. Swimming and biking are very non-ra ‘matic activities and would be good choices if you have a history of muscu: loskeltal injury ori you are overweight ‘Other considerations include such things as convenience, the need fo secial equipment or faites, an the need af having someane to do the sctvity wih. Although running scores high athe trauma category, itis 8 ‘ery convenient exercise, require litle equipment or special faites, and ‘ean he done alone. Try’ varity of activities and weed out those that ate Inconvenient, likely to cause injury, or not enjoyable Frequency of Exercise The fegueney of exercises the number a times per week thatthe exercise 's done. In onder to improve eardowespiatory endurane, the frequen 0 exercise shouldbe aminimum of day pr wee.* Usually, 2 days per weck ‘isnot uicientto increase cardioresiratory Fines les the ines ve is very low to hes with. However, 2 days per week may be suTicint ‘maintain a Level of eardirespieaory fitness already achieved. Penorming cxsreise more than 3 days per weck usually does not produce significant results beyond what 3 days per Wook wll produce. Exercise is more benef ial when done every other day’ as oppose to 3 days in succession, Ie shoud be also understod tat te frequencies recommended ae fet improving the capacity and health of the carorespiatory system. There are some situations in which more frequen exerise would be beefou Weeutess Forexample, fone were exercising prinaril to lose weight, exercising six days per work would be twice s beneficial ws eereising 3 days per week ‘beeause twice as many calories are burted. Also, ifone were a competitive athlete and every bit of improvement was important, then exresing 8-7 «hays per week would probaly be impertant For the typical individual who is primarily intrested in minting am adequate level of cardioespratory endurance forthe health benefits exet= ising 3 days per week using an every-oteray program would be very doquate. For the amount of ime spent, such a program woul resulta good improvement and sould maintsn a level of cantiorespirstory endurance that would he optimal for good health Duration of Exercise ‘The duration of exercise i the length of time dhe exercise is performed in 1 single exercise session. For example, if you jog for 30 minutes for 3 ‘ays per week, then the duration of etree is 30 minus. To develop equate cadiorespratory endurance exercise diration should be ami ‘mun of 1 inter. The maximum benetcial duration i about 60 nites, Eerssing longer than 60 minutes does not sem to provide any further significant improvement in health unle the objective is weigh redution? “Thor is also evidence suggesting that & does ot mts if you sak the drain fetta ink mlhple shore gratia, For eample, xeclsing 10 minutes 3 time per day muy produce the sume resus as exercising 30 inaies once pe: Intensity of Exercise ‘The intensity of exercise is the “hardnes” ofthe exercise and it quantifies how hard the Hert has to work pump blood during the exercise, When ‘sing an arabe exereise mode, the inesity canbe determined om ether the heat rate orth rate of perceived exertion (RPE). Using heat rate is more accurate but sng the RPE is eat Heart Rate as a Measure of Intensity “The cart rat isan indret measure ofow much Blood the heats pusnp- ing Remember stat makes theheart songer an more healthy {sthepumping large quantities of boo}, The more bod the heart pumps, ‘he beter he hearts able to pump tood and the more healthy it Becomes, This i Because the hart acts jus ke «skeletal muscle—when forced 19 ‘work ard i adapts by becoming beter at wht ii dong.‘As long as an aerobic activity is eng performed the beat rat wil be good messute ofthe amount of bod the hear is pumping. The range of bearrates at which significant benefits beginto occur fers depending en ‘the method chosen compute the training heat rate. Tere are two meth ‘ds for computing dhe taining heart ate~the heart rate reserve (HR) ‘method snd he percentage of maximal heart rate (PMR) method ‘When using the HR method the appropriate heart rate intensity is 40:0 858 When using the PMHR method the appeoprat heart rate intensity $5 10.90%: These two heart eat intensity anges are equivalent when usirg ‘ach withthe corresponding method of calculating the training hea at Calculating the Training Heart Rate ‘The HRR method is considered tobe the mast accurate method But it ‘ies Title more compotion than the PMFIR method. To ws the FRR. ‘metho the maximal heart rate (HR,,) andthe resting eart rate (R.,) ‘aust be know To use the PMR mcd, only the Has be know Examples of how ose both methods are detailed in Tables 2.9 and 2.1 ‘The Has isthe arate numberof times the heart willeomtact in oe ‘minus, The HR,, is most sccurtely determined by doing maximal work for 3-5 minates and measuring the heart rat tthe nd of the work perizane: alee De ing eat ae to 20-yad ale oeseting t ‘S50 any ange use PAM met Hs HR, = 7009 1 eesti HR 20-20 200 + Mut nines ne (65%) a gh 2%) ty wae 2000.9 «110 9m his he vraig hea ate 1 ow eso He ae 2000.90 100 pm (0 tiga ata tt i on iat Ine mab he Ha alo. fn fh HA were A wos ot ive an eft on easing te rng Wa eu the PUM mete Dut wal nay an ton te acl ang espase Tis se mor Seatac hs thos Because thee is some danger in eran population (middle-aged or older dal) in doing masimal work without thorough medical evaluation, an ‘estimation oF the H,,, i typically used in place oF an setally measured ‘value, The maximal heat rate can be exited by the formula: MR = 220—age Asindcated by the above formula the primary Fair that affects HR, is age. Tho older one is, the lwer isthe HR, om average. There will be exceptions to this general rule, but i wll hold tue fo the majority of individuals. “The HR, canbe easily termined by taking the heart rate afer 15-30 nutes of vst or inactivity. The lowes Bert rae would be fund jus ter waking the mornin, but he difference hewn the eae rate just fer ‘Seoking and hat wer 15-30 ites of spine set will ot sigaTcaly affect the computation of the tining bat rte The results fom the two methods of computing the ainng her ate in Tables 29 and 2.10 inate that using citer method of computing the sinng hear ate gives results that are tery similar slong asthe appro= print ining heart rate intensities foreach method ae used n Table 2.8, ‘the resting ert rate were x fot fret than 70, the rests using the [HK method would have ben slighty diferent. These examples telly en- phasize the ference and similarity of te two methods. The HR. wll be the same foreach method and tis the HR, that changes the eaiculsted ining hear rates. Figures 24 and 25 are bundy chars hat can be used to determine the ‘rsining hear eae based onthe HR and PMH methods. Whether using ‘these charts or ealelating the traning Heart rates, eae major precautionLea physiage estimate, here is ezrin estimating HR. Te inerpre- {aon ofan estimated HR, is wat ke the interpretation ta estima Yona a an estate it The SEE fox estimating HR, 10 bets por sin, What does this mean? Fx expe, he estinseg i, fr 3 20 year ‘ld would be 200, Because the SEE is 10 beats per mine, there is a 68% probate uue HR, sbetwen 200 pus and minus 100 (1x SEE) ‘nalts ofthe estraed HR,. Ter «85% proba hat ne Ais between 200 pis and miu 20 or 2x SE] on ter side ofthe ated Fly, hr sa 99.5% probaly thatthe true Wis ben 200 pis ard minus 30o (9x SEE) on eter sie of the estimated H,. Forth example the probabsites and range for wold 68% protbity hat he rH, 6 180-200, 95% protabity hat the re Mf 180-220. 905% probabitytat th tue HR, I 170-280, eae ato Baste pr a a ee ee) ‘Age in Years a ta a 70 pc) pt summa nates sao rsTare Mer at: Kanone ‘toh an ae sya) shouldbe remembered the HR, is stimated hase on ae, there isthe Potential for considerable error, as prevously explained. Ifthe estimated Rs 15-20 beats wrong, the wainng heaet ate wil ls be wrong. To Il Feet this potential error, se a RPE rating asa check on your eleu- lated wainng heart ate Lt youe ting heart rate i ta evel that should ‘be moderate exertion but your RPE is 9.10, then there is problem, The problem is ely that your true HR is significantly lower than your timated HR... Exercising a the higher end ofthe ineasity zone will improve peror- ‘mance more than exercising a the lower end, but exercising th higher end is not necessary and wsualy not appropriate. perso jst beginning to exereise should tart gradually and should xeric the lower eno the intensity zone. Ina recent std. people who exercised a this lover level (40% using the HR or 55% using the PMR) demonstrated significant health benefits even though the aerobic capacity was not that high. For most ellege stent, exercising berween 60-70% using the HR or 7 ‘0% using the PMHR will be appropriate Ifyou are intrested in neresing Your VOyaxas high as posible, then peiodially ining atthe upper end ‘ofthe intensity zone is necessary. Tale 211 gives appropiate anges foe ‘ealning heart aos for diferent age groups and tening sats If yu do choose to exercise atthe higher intensities, you should stil sat slowly. Exercise atthe lower end ofthe ining eat rate zone for {6 weeks before gradually increasing the imensity This willallaw adaptation ofthe muscles and joints and will educe tho tsk of ijury. Also, exercise be psyeholosically ease to perform this lower endand wil be more likely to be continued. As you become mare conditioned, the intensity can be gradually increased toward the higher 2nd ofthe intensity zoue without ‘hanging bow har the exereise feos 10 vou,Cansvonere nar We RPE se and et nes sau hjecve ara ened “Low Reo ft_—_ Han Fi 9 ton a a ee ean rus s80% gooey 3 Vero ma Promaree HAR 56H STS 58 Putman PWR TOR GOBIND Sia 2 Wk RPE as a Measure of Intensity piieen ‘A second way o determine the intensity of exercise i by using the Rati a Soe of Perceived Exerton Seale (RPE). The RPE scale (Figur 2.6) is usd ‘wate how harda person fess they are working. scale fom 0-10 is wed, vith 0 being equivalent Yo no effort and 10 being equivalent mast 1) ees: effort. Descriptors ar used a the indicated mumbers io make it easier i relate the numbered sale to more familiar terms, This makes the we of te seale more consistent when ase by different indivi, 7 vey stom Initially, the RPE scale shouldbe used imukaneously with x heart re 5 to flit the assoeation of bow one feels while exercising fa certain heart ate. fer using the RPE sale fra while, one lstns that exerising . ata certain hear rate feels certain way. After his association s made, te [RPE slo ean be used in pce ofthe Berra, Periodic heat rate checks axe sill advise, but most ofthe time the RPE scale can be used orate te intensity of effort. fonmmtn ape Erie eed "ine itsHow Hard Do You Have To Exercise? ‘This question can only be answered by identifying the objectives of the exer, the objostive is o gun the majority ofthe health benefits ofthe exereise then the answer that you ned to exercise at least a 40% using the HR method oe $5% using the PAIR method, Expressing it litle sires, the Surgcon General of the United States has cen issued a reportin which itis suggested thatthe health benefits of xerise will result rom performing moderate amoun'sof piysieal activity on aregular basis” ‘Thisrepor defines modeate physical aeivity as activity that uss appro ‘mately 150 kel of energy pe day, or 1,400 keal per week. Tale 212 ists Some activites that woul typically mest this moderate exercise goal Notice in Table 2.12 that as the exersise gts more vigorous, the time requirement decreases. This ian illsration of the intrsetion between imtensity and duration. In general, this principle says hat ts long as you meet te minima intensity requirments, the duration inereases the in- tensity can dereas or visa versa This ening concep is also bul ito the recommendation that 1,000 keal per weck be expended in activity. To expend 1,000 kel per weck, you could perform an exercise that expended 1O keal per minute for 100 minutes or ya ould perfor an exer that expend IS keal pe minute for 67 mina, Wasting rd wang a ca fr 440 mines Less igus asg windows fous e460 mates ‘Moe tne ayo val #8 mines Paying toch oa fr 3-1 ras ‘neg a whch 3040 mses ‘ang nes 38 mas ‘Stoning taht fo 0 mas ‘yg 8 ils in 9 rt ‘nang et (ac) 39 mines Pas e toner 11/2 len 30 moor aig teas or 30 meter bing? miso 30 mets Water ais To 30 mies Seri tas fr 20 mans ‘Wher euskebal 20 at asl a gam) fr 120 mins sng op or 5 ites ‘nmin Hz mia in ts Sheng sorters mae. se Vooous Sarwan 18 motes, ret Time “hua see ed ered a ds tom ons 8Canvionestinarony Exo Table 213 contains a more extensive listing ofexereses and their op proximate calorie expenditures. Based on your weight and the activi lected, you can easily determine how Tong you hate to do an exercise 0 expend 150 keal per day or 1,000 keal per week ooo tatoie ae expense expentre eummin—_ Actny Dasrtan aime pawty —_Dscenpton ‘05698 Behe Campa, o out 1063 Rainy Sp, 1676 Beyeing sor moun rss fuming Simp. a 01318 eyeing <0 mp, uo ‘00086 Romig 7 mh 00477 Beyeing ——10110rphosue, wel | 01074 Rurnig Sm el asa meyerg «12.1297! | 1789. Ring 9 mp a 7% Bevery 16189 on at. ev 1272 Rurang 10th le 00985 jeg 16-18 mph, ringing or 3191p cating (ss? skaing. ice razsatonl, moose 27 ecg” 20m nents | O07 sar Spe sta 0 eran st soem sto soem mt | oom arsine Samat 777 sy septa sua 00 wastes | OnE Surstepe Sumat8 90095. Beyeing starry, 200 mats, ney | 08836 Skit, ow Keun 45 :mp 00239 Somiog eras 678 Shia, snow ecu. 8 mph ste clshencs pushups, pli, sus ‘ot eta Sin, seam eo, 28098 ag 0626 —creut Yaing_upean ve body Skirgstov sow iit tor 0877 Daxing aa gral ‘Sh, row sow meas ert ‘0098 ouming ai ow pas Sg, stow Soil vigorous ear ‘ows? oieng robe nigh pact Stoar compete ‘80836 Foetal comp ouch Sareat mena o0a7 Got wing coring cubs Seirming ese at 0098 Got ‘ei, ptr cube Siri tes stow omar Gor rig Times oats 00635 Hockey ee Taree ies oso comete oat recent Wing np, osu Wakog 2200 Wakeg 34 ph (00795 Racal compare 088 Rating 5 mph. et 0785 —Ralouding 10 mp, et 1183 Ralraucing 1S mp, et 036 Rape epi fat 0795 Rape sump moseate 0596 Rope uring slow tacins To omg he anety expe a cals ay sett ise, spe coe rere ted inte et clumn ies bay wap ines emis he acy speed. aren 1301 ua Psat 8 ‘apr 30 ithe lr xen wud te ompe e olwng way DOTS 9150 10358 Mocs see rom aru eee tis he newee In actu, there sa dose-response relationship between the quantity of exercise and health benefis. As the quantity of exetese inereases from 1,000-2,000 eal per week te health hesois inerease from good benefits ‘o optimal enefis. OF eours, the exes as to mest the minimal nten- Sty requirement of 40% using the HR method or 55% using the PMHR. method. Another vay of expressing the relationship st sy that you act 70-78% of the benefit by exerising at th ecommended inital lve but ‘you get 100% ofthe benefit by exercising a the higher intensity and dara- ‘ion level Te objective in exercising isto maximize both the heath benefitsand ‘he performance beefs, then the exerise nests to periodically be close to the upper end of the recommended trining zone, Exercising a 70-45% ‘using the HIRR method or 0.90% using the PMH method two to three ‘mes per wee wil opinize both the best and performance beets. This {is the type of exercise intensity necessary to produce Lge increases i voymas, Initial Level of Fitness ‘The Fl factor that determines the efftveniss of exercise isthe initial level of ardorespiratoy fitness hat onehas A person who bs been sed- entary for years andi at a low level of ites wil show improvement with lower intensity. es frequent and shorter duration of exercise, This ype of individual may get significant neti with relatively ow levels of exercise sch as walking. ‘nthe other hand if an individuals aready fit, takes higher inten- sity, anda greater frequency and duration to cause further improvement. Thisis because the farther away fom our asim potential we ae the ess we have todo to improve. But, as we get closer to our maximal potenti, we have to do mere and more to oatinue 0 improve. Tt is why compti= tive athletes have to tran so hard 1 gain a ligh improvement. Therefore, the exact umount and intensity of exercise necessary to produce changes the eardiorespiatory system wll vary withthe intl Fitness evel The ess fit to start wth the Tess exereise andthe lr the intensity nosesstry 49 ‘produce changes. CENT Tg Periodically measuring the heart ate Gui exercise provides information ‘regarding he appropriatenes ofthe exerci intensity nme cases, i may be a safety issue. In an ideal world, you would like to progress from measuring heart ates wo using RPE, bot fr some tis eansition will never ‘veut and measuring hear cate will always be necessary HOW exactly doyou measure the heat ate? Two primary methods ae wed toda, one tht iss old a the concept of heart rate ite, and one that uses space-age technology ‘Measuring the Heart Rate Electronically ‘One metho uses sll electronic devi placed on the chest (sending uni which provides a telemetry signal 1 receiving monitor won on te ‘ris ikea wateh (Figure 2.7). The sending units triggered the eerie activity resulting fom cach heartbeat The heart ate can be easly and ‘continuously monitored by merely looking tthe receiver and reading the rate These devices ae relatively expensive, costing botween $100—S20) but for individuals waning to monitor thee heart rates very closely, these monitors provide an accurate method for dong 4. ‘Measuring the Pulse Rate Manually Determining the heat rat by taking the puke x certainly cost elective ad funy simple. The“pulss”is the periodic pulsation youcaa fel you ight piace your fingertips over an artery that is close tothe body surface, [Noell every time the heartbeats, a pulaton is erated and it travels dow the arterial system, The best places to take the pulse ar iter athe radial pulse (Figure 2.8a) or the “eirotid™ pulse (Figure 2.8). The rail puss i located just ove the base ofthe thumb on the palmside ofthe wrist, Two ¢ three Finger ips ofthe opposite hand shouldbe placed lightly across he west. about | inch above the hase of the tub, To make the pulse easier to ee djthe hand should be hyperextsnded, which brings the artery close tothe surface, Ihe pulse cannot be immediately felt, move your finger slightly lower or higher until a pulse can be dete, The eaotd pulses located just under the jaw to either side ofthe a= hea inthe natualy-ocurrng grove onthe neck. The finger fps should te place lightly about 1 iach below the jaw to the side ofthe trachea (if ‘aking pulse onthe lef side ofthe nee, the eight hind should be used), Don't pu alot of pressure onthe ater because this can case a reflex Sowing ofthe heart rate. Turning your evi towards the opposite shoulder from the sie ofthe eek tha the ples taken on wil usually make the puke easier to fe ‘When the pulsations are fl, they ate counted for between 10 and 60 seconds. The appropriate time iatral for ounting plse varies depending ‘on the specific station. I a resting pulse is being taken, the counting interval ean be as ong a8 60 seconds. The longer the counting interval the ess likely mistakes in counting thy pulse wil make significant difference ‘Wis recommended that when counting a resting pulse testa 30-second terval be sed, Using a shorter counting interval wil ness the likeli hood a mistake willbe made that may have a significant effect onthe re sullng heart rate Foc example if ou coun the pulse for aly seconds and sully times 10 to get @ minute heart ate, missing one pulsation results ina 10-beat mistake. Buy, i'you coun thepuse fr 10 seconds and mtiply ‘mes 6 to get the minute heart rate, rising ove pulsation results inal osbent mistake IF you are taking a pulse immediate following exercise ia order to estimate the heart at daring the exercise, the pulse count shoul be con cluded within 15 second of ending the exercise fi takes longer han 15 seconds fo gel the pulse count he heat ite start go down significa, ‘hereby increasing the err. The fist pulse elt afer the counting interval has started should be counted as" The counting shold be terminated tthe end ofthe counting interval andthe number of pulsations courted during the interval makiplied by the appropriate value to get a minate val. Ef yu ae just earning to ‘count your pulse, start by counting resting pulses since they are slower. After you hae practiced he technique onslower pulses, ty counting faster ples Learning how toaceurately count afast pulses something that takes considerable practice MIT Tm Im addition othe types traning variable discussed cart, ther are tree ‘her Factors that can significantly influence yur level of cariorespiratry endurance. Genetes, gener, and age ll contribute toa persons potentiallevel ofcardiorespitatory endurance. Although th effect ofthese variables tendo be out of ur control understanding her infuence hes ta expla ‘ho variability in cariorespratry endurance within the population, Genetics All of us have init on how muh we ean improve earioresprstory et Aharance. The major factor tht determines he limits genetics, Having the right paren may acount for as moet as 6% of yor potential Fr earaio= respiratory endurance.” Elte endurance athletes have achieved thei levelof cardiorespiratry endurance in large part, because they had the righ pa ents. Other Factors such a raining and envionment inuences will make significant contributions, but the dominant factor appears to be goat, ‘ven though genetics has a powerfl impact on the potential eng er ardiorespiratry enduanes, everyone can improve thoi eardiorespiatry nance sats As indicated cairn this chapter, the lower your initial level of fines, the more you ean improve. The average callegeaged sh ‘dent can expect to improve thei cardhorespratory endurance up 19 25% ‘depending onthe type and amount of exerise performed, Staring out in an ‘xtomcly sedentary and decondtioned state may produce as uch as 50% improvement Gender Males and females have diferent average levels of and maximal potent for cariorspirstry endurance. On the average, fsmales have VO,mas values which are 15-20% lover than males. The primary physiologic reasons for this difference ae a tower hemoglobin level in females and a smaller heat ize fora given body mas. lower hemoglobin lve reduces, ‘heamount of oxygena female ean anspor inthe blood anda saller heart, size redoces the maximal eariae output. Both of these factors dezease the bility to deliver oxygen to the muscles which decreases VO.max, ‘The difference in VO.max between males and females is consistem acrossal evel including athletes, Forename, worlds femal endi- ance performers are 15-20% lower than worldlass male endurance pte formers. An untrained college female is 15-20% lover than an untainet «allege male, 80 as Tong a you compare the same category of male ant female, the female wil be, on the werage, lowes (Obviously, this doos not mean that thee is no Female with higher \Vo,max than a male. A highly wained female distance runner will Ukely Ihave a VO.max sreater than 90% ofall males, ‘Although mals and females differ in thee level of cardiorespirstony curance, bth can impos bythe same relative arnounts, Cardonespir= tory endurance exercise produces the same benefits in males and femalestag apoyo sie ‘and thee should he no difference in how s male or Female should rain, even athletes. The same types of stimuli reduce the sume relative changes in both genders Age Aer about the age of 30-40 yeas, the crdorespiatory endurance of both ‘males and females wil taro decline eardless of how active you are. This ‘mandatory decline is duc to the decline in maximal heat rate that occurs as you get older (Remember, if maximal heart rate declines and stoke ‘volume stays constant, the maximal cardiac output wil decline), Ifyou aso become less active as you age, your carliorespiratory endurance will de «line even more because the maximal stoke volume will go down as well the maximal heat rat ‘Consider “Amazing Mavis" Lindgren, who between the ape at70-6 yeas, ran (5 maraons. She folds hr age group ward record time of hous 34 ‘minutes! A age B7 ste was st waning 4-50 es wadk aa aca VO max of 30 pina vais compart aveage calege ems, Wht sven "or impressive that Amazing Wavis Sst rgular xr un he wa 62 years Even tough ang has arate tect an earirespitoy enduanet, continuing to exercise as you se wl elp man your seabe fapaety, ren hough tere an nevtabe dele in cardlrspratory endurance 1 you ag, you can mani a high a ee! as pysiogialy possite 0 ‘emanig active anexrelsingon areola bis. Tre ape of 5 yea cs who have much ihe lees ot ctor endurance than te sera 20 yer, Wool tbe tremendous you wete ale tape 50 ta you have the physiological capac ofa 20 yard. you mana an exer program troughost you Mesa, you wl be abe fo 3Cansvoneseimetany Evoune aT Cardiorespiratory exercise is but one component ofa comprehensive fines. Pour. Although ic may cighifully be considered the most insportat component with respect to healt, 2 well-ounded Fimess program will alo include activities foe developing muscular strength, muscular endurance, and flexibility as well asthe consumption of heathy dit. Al of these aspects are discussed in other chapers ofthis text, but ti portant lize that thy all make significant contibutios tothe total wellness cf the individual Try to incorporate each component nto your fitness program, ‘in order o gain the greatest total benefit. one were spend I hou, the? times per week na well-organized fitness program, optimal oraz opin health benefits would esul TTT ‘The environment can significantly alter the amount of exercise you es ‘oleate and the amount of exercise necessary to verioad the cardiorespi- ratory system. Four evironment-eated factors willbe dscussed—het, oli alttude, and pollution. Depending onthe prof th country you I In, some ofthese Factors may not impact you, while others may have Sipntiant infaence Exercise in the Heat "Exercising in th heat apace asigniicat stress on your body, When you exercise, het is produced by the contacting muscles and the heat rises, your intemal eore temperature, Your body ix designed to prevent an exces- sive ris in internal temperature by elimiguting the excess heat being peo: ‘duced by the contacting muscles. The primary way you do this is by sweating. But, inorder for sweating ob effective, th heat mat be cartied fiom the interal pars ofthe body to the surface, This transfer of best is accomplishod by bood ling through the skin areas, The blood picks op the exes heat being produced by the muscles and transports i tothe skin ocause the Blood yesel inthe akin diate and allow blood 9 low easly through the skin However, when blood flow tothe skin increases 16 dissipate hea, less blood is available to carey oxygen to the working muscles resulting ia diminished ably o do aerobic work bostuse the muscles have to share ‘blood with the skin AS long as you are excrising aan easy 19 moderate level.thesaringofbood snot muckoaproblembecause you have enough ‘to go around. However, when th exeteise becomes harder, yu donot haveTot Teperaare| eat (reson seo ress tae Sie ‘ugh cardiac output to supply both he skin an he muscles with al the bod that each requires. The result i yu will ot beable to doa mich ‘work a8 you could have had you been ctercsing in a coler environment The effect ofthe abso tte environmertal temperature is compounded by the effet of humidity. In order fr swear ng to be effective in gating rid of hoy het, the sent that isexercted on yur skin must be evaporated. Whe ‘hehunidity is highand thereisa lot oF water ia thea, the sweatin dificult gs rid of body bea is diminished, Because to evaporate and your ability 0 cof th cumulative effet of temporature nd hut, both mast be consi ‘red when exercising Table 2.14 indicat the combinations of ermperature and humidity that ose potential problems when exercising ithe hea ‘Our bodies normaly adjust vo execising inthe heat though a process called aceimatiraton, Ifyou exercise inthe heaton a repr bass our hody becomes better able to got dof thescess heat. This occurs pity by sweating Sooner and by sweating mustiy water eather than water and leewoltes sch as sodium an potassium. It orally fakes 10-14 days to ‘become filly acclimatized Yo exercising n he heat, Actually exercising in ‘he hea is necessity you an jst layout in he si athe swimming pool and become aclimatized to exercising in the eat“Thore ar several steps you can take to belp prevent the poteatil i effets of exercising inthe heat. First and foremost is drinking adeire amounts of Mud. IF you know you are going to be exercising in the hoa, ‘make sure you drink lt of Mud for several days before you are to exercise in the heat. Secondly, make sue that Mud s consumed Frequently during the exercise bout. Ths will help ensure an adequate amount of fd s replaced a Hid is lost though sweating, Thilly, exposes much ski surface tothe air as feasible. This helps by geting id of heat through secondary method called convection ad allows fr more efficent evapo ‘ation of the wet For every pound of water lst hrowgh sweating, approximately 2 caps of Mud nesde to be replaced, You actually need to drink more than the amount tobe replaced heeause ot all ofthe Mid consumed will eretainal in the body. Ifyou vigorously exercise inthe heat for longer than 1 how rink approximately 6 ounces of iid every 15-20 minutes. Str replacing the fd earty in the exercae scion cron i'you don’ fol thirty. 1 yo wit unl you fo hist, you may already havea uid deficit ‘You often see commervally ailable “sport drinks” hike Gatorade aveaised on TV and in magazines, Arethese sports drinks better than wate for Mid replacement? Treas heen considerable research looking a this issue, Most ofthe rescurch has concluded tha these spor drinks are su ‘what beter than pain waterford replacement when exercising in he het, especially when the duration of exercise fx longer than 60 minutes, ‘These sport drinks contin electro like sod, potassium, and ch rine whick help replace the eectolytes lost inthe sweat. They also contin crohyrate, usually glucose o Fructose. The carbotydate will provide some enegy which my be important during long dation exereise. Ho ver, eventhough these drinks may provide an advantage, the most eis] ‘component she Mid. wate. 1 yu drink pain water to replace ui, the eletrolyes will usually be replaced wher you eat. In most situations the important aspect is making sure you replace the water by using either Plhin water ea spor rink Exercising inthe cold does not present as much a problem as exercising ia toler the heat Since exercise produces heat, we normally ave high Forexerese in th cold. nadlition, when we exercise inthe cold protective clothing canbe adged and removed as necessary but, wea we exercise fn the beat, only 90 much eating canbe removed Whenever the rate of heat loss exovedsthit of eat production, « do- crease in body temperature called hypothermia can result Ifthe internal eon tT eo> Pensows temperatare drops oo lw oss of cons ousnes and even death can result, The best preventive measure isto wear alequao clothing. When exercising in the co itis best to wear layers of lighter clothing so that it can be removed asthe body heats wp and put ack on asthe body cools down or asthe weather changes. The inside ayer layers ould optimally be made ‘ofthe news ies of synthe that ean wick sweat avay fom the akin, such a polypropylene. The outside lye should be made of material that doesnot allow wind or vate to penetrate, Material ike Gorex (or similar) roves both wid and water barir and aso allows sweat o be wicked aay from the body “The fingers, ears, toes and fice are the most susceptible to frostbite, condition in which the fide around the skin turn ice crystal. Whenever you exercise in the cold, care shouldbe taken to protect these smsitive ares. Gloves should be worn to pote! the fingers and a ead covering should be wor to protet the eas since a considerable amount of het is lost hough the head. Table 2.18 ean be ued to denify when the danger of tosh i roast. we ii ole e ee ee wos earl * ee tort woe 4 trl on ae ae IP a a ae ar Lite one nang Doge tres tog (fer ee (eh my ae 9 sen ‘oiren ne) "Wa a 8 ie ea tek Sour ts en Knee eit,“D> Another environmental Factor which can affect exercise is lu. AS yo 201 higher altitudes, changes in he environment make it more dificult © transport on en tothe muscles. The result is tat acrobi exerise capacity reduced, Thealitude effet begins tobecome apparent a about 5,000 fet and gts more pronounced as You pot higher altitudes. IF you say a ‘iu, adapeations begin to occur that improve exorie capacity. Hower, the exercise capacity usally des not inezeae to what it was tea level” Table 2.16 lists recommendations to follow iyou ate going to be exe ing aan altitude you are wot aeeustomed to, Aho it may be impae tial follow all he roomnendatons each ine you got ait, fallow 1s many as you can. These recommendations become more important fee individuals tht hae a compromised cardorespiratory system, such asthose with hour diese or lng disease ‘ne ftawing sngesies can lp nce te tie Mor attaser on ese aay ange we 1 Exe ie for es 2 has, 2 voi ar minima aol rospton fr et 6 oes. 8 ow he ay ra ol on Bl 1000 ot. 4 ep wate and nl setae.Exercise and Air Pollution Ac pllutans can cause considerable problems to the exerciser: The pollu- tants of concern ate ozone sulfur diode and carbon monoxide. Ozone is produced primarily fom automobile enissons and concentrations depend ‘on ch factors a weather conditions, nffic density and industrial ouput Effects of exercising while exposed to 020 ppm of ezone (dhe concentration in Los Angles basin ver 10) times pe yar include decreases in lng funtion nd inflammatory responses and eur damage to the ung Sulfur dioxide is emited primarily from smelters and refineries and ‘would be mos concentrated in areas hathave concentrations ofthese types ‘ofhouvy industry, Sulfur dioxide doesnot seem to have significant effets ‘on normal healthy individuals but it is potent bronchoconstictor in ath- ‘mates Ifyou ae asthmatic, you shou ol exercise conditions of heavy sulfur diode emissions, ‘Carbon monoxide fan ar olla emited fom automates nd rom tobacco smoke. Carbon monoxide comb nes easily with hemoglobin in the blood and reduces the oxygen transport capacity of blood. Subsequently, ‘maxinal work capacity decreases and exeeise performance sues. Such ‘fects ca be prolonged for several hours following exposure, ike being in a smokedsiled room before exercising The effet of earbon monoxide on sulmaximalexereise capacity should minimal at exercise intensities below 708 of maximum, ET “There ate hee atonal factors that cn aft participation in exercise — injaries, shoes, and clothing. Each will he generally discussed in his sec- ‘on, but i is Beyond the scope of this text to eat each topic fully Exercise Injuries "Most persistent exercisers wil eventually have some typeof exerese-e- lated injury, Injury can ake the fan a motivation ow oF xereise snd est inpermancnly discontinuing exercise. Mos injuries esuing fom Ftness- type exerts are not fom pulls, sain or pening. They ace not injures thatthe exerciser can uy “opps, jut injured yell” They are inj that ‘creep upon you and appear almost out ofnowhere They are called overuse Injures snd they result fom the accumulation of tauma and repetitive ‘motion from the exerts you have been doing, Sometimes, biomechanical normalities increase the likehod for verse ij.Certain individuals are going 19 be more susceptible t injuries tan others and some types of exercise ae more likely to ease injury, Uf ately itis dificult o determine who wil be most susceptible. Some st: url Factors that may make it more likey jury will Occur from weigh- bearing exerise like runing are body weight hip width, the ange of the lower les atthe knee, andthe mobility ofthe fet. The enly one ofthese structural Tacors you can diretly manage is th body weigh. The os you just have to lve with but you can do things that will diminish weir contribution to injury, Prevention isthe best way to desl with overuse i= juries but. when injury strikes. eal detection and weatment ae extremely ‘important in resolving the injury with minimal downtime Most oreruse injuries hein wih minor, annoying symptoms, most com monly some degree of noticeable discomfort slit pin, fin acurring around ajoint-The pains rarelydosribed as sharp pai, but is most often ‘dul, chy pein nly the pin my ony be evident at he beginning of an exercise session or just when geting out of ed in the moras. I he cxereite ix cominsed the pin often pogreses and Becomes more itese sd sts for longer periods of ine, Some exercise injures are elimi, Jnthat they eventually wil either go avay or becomes painful tha you wil ave to incoeite o al exetia, Hever ae ij, ke Akl tendinitis and stress features, can lead to more severe consequences fmt properly diagnosed and rete, ‘One thing consistent out exercise injuries that higher itensiy and longer duration exerese increases he injury tsk Exercising at lower inte ‘tis, particulary atthe begining of a wey iitiated exereise ogra, will decrease the chance of injures. Progressing slowly to igher intensities will als minimize injury risk ming or a es, ‘omer Be rom Ne Mtiottieser in enay Weeuwess Asalready indicated, the best way’ of dating with exeeie injuries yf prevent them, but if you do begin w hve symptoms, carly treatment ‘serial to carl recovery. There ate spite weatments fr specific over= ‘use injuries but there isa general protoeol to decrease sympoms and start ‘he healing proces for just about any overuse injury. Sometimes his goa ral protocol wil be all that is necessuy to solve the problem. In other ease, you need to determine and limit the ease ofthe inary. The following ae suggestions for prventing exercise injuries. Ifyou utilize these suggestion as mich as pose, you may never hae a serous exercise in. 1. Stretch on a rgular basis. For dels, se Chapter 3 2. Stan your taining program slowly and progress slowly, as indicated earlier i his chapter. 1. When posible, exsreise on appropriate surfs. is expecially ‘bene for runrs to run on sf since like eras o dirt. tris, 1 you have to ran on cones or pavement, tay cut of ‘he guter a muchas possible an run on level surface, 4 Wear good shoes tht are made for you type of foot, For eis, se the next sestio, Ate Fst sign of an impending injury, begin the weatment protocol in ‘Tble 2.17 Continue until the symptoms have resolved oe until additonal retical advice i soughtarony Exaunasce Exercise Shoes Good shoes canbe the exerciser: bes frend an their vale should not be underestimated, Shoes have the greatest potenti impact on injury preven ‘ion in weighthearingscivties lke running and aerobics. Since thereat so many shoe manufactures today with an almost endless selection, ts almost a crime for poor shes o be th cause ofa exercise inury. in weight-bearing activity, shoes actas shock beorbers forthe foros that are developed when she et contact the sround, Actives Hike runing aud arobies ace “traumatic” exercises heease ofthe constant pounding ‘that occurs cach time the fot strikes the ground The bigger you ae ad the faster you move, the more important sood shoes become. I the cnstat pounding each time the foot strikes the ground tht eventually causes ij ‘es, Good shoes ean eliminate or reduce the incidence of many exercise injures. Fortunately, the exerciser has a wide selection of good exercise shoxs fiom which 10 choose, There are shoes made specifically for cunning. walking hiking, tennis, eyling, aerobics and asketal, jus. nae the ‘most common. ll ofthe different types of shoes are made to provide th _reatest support and shock absorption fr that particular activity. However, there ae some general consideration regarding shoe types and biomechar- ies ofthe fot that can help in shoe selection, expecially for runner There are thee primary categories of shoes (primarily running hoes) produced by most manufacturers and made fr running on roadway, side ‘was and smooth tacks ad al. The thee types aremoton-conl shoes, ability shoes, and cushioned shoes. Hecauise shoe types hive some ovr lapping characterises, more than one shoe type may be appropriate fo ay _sven person, Experience anda litle "rial and eror” wil help youta ever tually selec he best shoe type far you. “Motion control shoes are designed to contol excessive or uncontlled ‘movement inthe joints of he fo. Thee shoot ae contracted tbe ea tively rigid, and ofe stability and masimun suppor lone the inside Boe der of the shoe, These shoes are particulatly appropriate for heavy individuals with Oat feet in need of extra durability and contol of fost Stability shoes, characterized by & good blend of cushioning, good support along the inside Border ofthe shoe, and durability, a made fie normal sized individuals who do not nee Tot of maton control Cushioned shoes have the most cushioned mid-soles and the lest up- por along the aside Border ofthe shoe, They at for indivi who han? Stiff rgid feet who underpronate. They are good shoes for individuals with high arches who do not overpronate‘What is Your Foot Type? Inorder to know which ofthe thee categories of shoes would be best for you, you shoud determine your basic fot type. Foot types fallin three ‘categories, normal at and high-arehed, To understand the rlaionship ‘ofthe various fot types and the appropiate type of shoe foreach a rie description of foot mechanics during runing is bef Pat ofthe role ofthe fot in unningis to act shock absorber to the tremendous forces developed as each fant strikes the ground. toed for the footw be a good shock absorber, thre mus be some movement i he foot as it strikes the ground. Normally, he fot should strike he ground at the hel or mid-oot and then rol inva! toward the inside marin of the oot. This scaled pronation nd the mexement helps a dsb the land= Ing tres over more ofthe foot’ surface ze. I te oot doesnot pronate sicily (called a supinated foo), the forces are focused on & smaller ar ofthe outside portion ofthe foo. neces, the oot verpronate rolling inward too sash, This pt strain om the muscles, joints, and tendons othe lover leg. Normal fet havea normal-sized arch, When a normal fot lands on the _round, the Fotrols inward (peouates) inorder to absorb and distribute the Tuning lores over more of the fot. Nemal-weighted individuals with ‘normal foo usualy do hes instability hoe with moderate earl fe tures Individuals with normal fet and noel biomechanics usualy show shoe wear on the outer edge of th hee, under the ball ofthe foot, and at the font of the soe “The Mat fot is characterized by alow arch which uses over pronation hon the fot lands onthe ground This excessive motion can lead to vari= ‘us overs injuries and ane shoudl temps to conta the mation by wea ing motion-contol or stability shoes with firm mid-soles and control feature, I'you have Mt fost, do not weurighly cushioned shoes with tle stability and contol Individuals with ovr pronation problems show shoe lone the inside edge to the eel and Forefoot Te high arched foot does’ pronate enough when tsrkes the ground resulting in poor shock absorption charastristis. Thebes type of shoe for the runner with a higharch i cushioned shoe. The idea i encourage ‘mote foot mation so this runner should tay away fom motion-contel OF stability shoes. Runners wit igh-arch fx show shoe wear along the ater potion ofthe heel and forefoot Replacing Exercise Shoes [ervse shoes are very much lke the ties ona etr—they wear out afer they have accumulated suTicient mileage. The need to‘hoes shoul be determine primaity by the accumulated mileage or equiv Tent hours of use, Most quality runing shoes ar goo for about S00 mie. ‘This wil vary somewhat according to your size and runing mechanics with solr efficient cunmers getting more mileage out oftheir shoes. Une tunately its ified tol by loking at a running shoe i i is time 0 replace it: Rumnng shoes can lok prety good on the ouside bu thir sbook absorbing qualities ean be all used up. Wearing running shoes too lors increases the ehaneeof injury. Shoes wsedin other weight-bearing activites like tep/dance aerobics ean be paige by the number of hour of we. For sero shoes, the equivalent to S00 miles is about 75-100 hous of vigor exerise. IF you vigorously exereise | hour, thee times a week, aerobe shoes should last about 6 months (donee ime youare doing ste ing and similar aesivties hat dot doclop high forex on the fet. Obi- ‘ously the intensity ofthe exerci wil ave some effet on this wll a your body weight The important hing sto not wait until problem devel (ops before you replace your shocs ‘Which Brand is Best? ‘Thor i no one best brand of shoe, All major manufacturers ike Nis, ‘Saucony, Rechok, Adidas, Avia, Mizuno, Etonic, Brooks, and Asics take excellent shocs. A good shoe will nally have areal price of $80-5200, ‘43200 shoe isnot acessrily better than $80 shoe, but tually has move bells and whistles. Most exercisers ean get along jst Fine with $80: shoes “The major eiteia used o judge shoe selection sould be how the shows fit your fet. Excrise shoes should fel comfortable when you fist pat ‘hem om and should also be slightly larger (1/2 size) than normal shoes beens the foot wellsabout haa siz when exercising Some space shoul be let between the longest foc and the front ofthe shoe. The heel should fit sgl tothe heel counter, The shoe should be wide enough t allow {he fot to move upwards. Some experimentation wit different types ml brands of shoes maybe necessary before you find the one just right for you However, to frequent experimentation can be expensive. Once you hate founda soe tat feels comfortable and has’ caused any significant d= comforts o injuries, stick with it, Do not be ovey swayed bythe temer- ous amount of advertising for shoes. You are the only one that knows what sho Fels the best Exercise Clothing ‘The importance of appropriate clothing varies withthe seasonal changes in ‘enperatre and humiy, When exercising outside neutral toot weathey‘he major concer is geting id of the erormous amounts afbody heat that an be produced by activities ike running, biking and rollerblading and the ‘genera rule isthe lesser the amount of dething and the looser the closhing {te better The more skin surface exposed, the easier it to ge i of the heat produced whea excising, Loose clothing allows move optimal heat removal beause itis easier fo it erent to reach the shin and For sweat te evaporate Incold weather, the problem is keping too much heat ram essing io ‘he environment The oa ist provide soquate insulation wile voiding accumulation of sweatin the garments. Multiple yor of elothing ar ideal because eis rapped betwoen ayers and acts insulation. The insermost layer should bo made of a moisture-wicking materia ke polypropylene, 0 that moisture i aried away fom the sis. You wat the layer of elthing ‘next othe skint emai a dy as postin bosuute this reduces het loss. In windy and rainy weather, the outer layer should be water and wind ‘The tendency is for the novice to oterdress whn execisig in cold weather: [you dress so that you are comtable while you are not exercis- ing, you wll vetheat when you srt to exercise, Theoret, you should ‘be cool atthe bepinning ofthe exercise seision buts you prods more and ‘ore Heat, you warm up and remiin confortable forthe reminder ofthe session, Povhaps a Better way tallow fr this watm-up eect ito wear an outer layer that canbe easly removed when you get warmed up and reap= plied should the necessary ‘Another atoe tha can dramatically fect the type and amount of eoth- ingthat shouldbe worn s the wind. For example, fou tun an out ad back course, the wind may be in your fc for sal he distance and at your hack forthe other half More clothing may be ecessary when the wind isin your face than whea tis at your back. The ab ity to remove and ada ayer of clothing wll easily solve this problem. Seme runes prefer orn oat with ‘he wind at hee backs andeturn with he wind in thei face once they are oxlucing maximal hea. This would be ore a mater of reference since adding and removing clothing would have the same effec. aM ‘You can't contol everything that happen to you in ie but you can have considerable contol ove fictrs hit an ntease both yur longevity and ‘quality of ite: One of the choices you canmmake so be a regular exercise, “Make it pioityin your daily routine, Schedule in ito your day jst ike sy other appointment,Visualize yourself 20,30 or 40 years from now. IF you are asked he question today “When you are $0 years old, do you want to havea heart, attack, oF cancer, or diabetes?” your answer would undoubtedly be No one wants to have ehronic diseases. Well, now isthe time to stat a Ifetye that wll dacrease the chaneos of ehronie diseases when you get ‘older while allowing the maximal enjoyment out of lie. Dont wait, sart ‘Many resources ar avalableon te Wore Wide Web. You cn inte, - {nd ans enhance te nlormation preset inthis rape by acesing the folowing ses, ‘i:rampagesonramp.nelEchantinks. hl — ess, ution, and eles resource page tat ince ats of resources covering many opis itp. gsivebcom — tis the Goad Spot Sete istute ‘ie Tees great del of ifrmaton on various ois reed to ‘vrei nd spat yr. uineeatyexersiae tl — proves norman on ‘sporoprit types of xerise, ow fo select a nes cane, exe ‘equipment, aré ers guidelines, AnveturecomeltanéFinessProgramsindex. tm — this Ie the Arian Counel on Exes st provides a ot of information ‘nines inculg Ifomaton rom he Present Counc on Pyslal Fnes andthe ecent Surgeon General Report,1. Amin Cog of pos Maden. (1998) ACSNC Gui for eer fen and prion he Rance. Wins & Wilkins ‘Ameri Cobege a Sports Medsin. 190), Th commended gti nd ‘qa of exec or developing and mantnig candor ant iar ness Ray aut 4 aoe Seo Ina: 1S 3 gS: Kohl Hh Pafetug. RS. Clk, D.C, Cooper, He & [Ginons. 1 W (1080) Fates a ante mot Joa 9 he ‘meio ed Action, 2677), 298-280) 4 Bory, GA. (192) Pech bas of prea ecto, Malice ond ‘Scone in Sports an Beri 1(9) ST 5. Hoc (192), Genet determina of eon ome eR. Shepard & 70, Aurand (8), Enaranesort ip 19159) Len (6 eater fr Diss Cont (1995, A Repo ofthe Suason Greve Pye Away and Heals US; Deparment of Heth apd Haman Saves 1 Folimber 1 (199, Dscson: arse tl he evironmet, nC oschant 1 Sitton, TE Sepbns, J Re Ston,& B.D. McPhersn(), xc fines and heal gp 179183. Champaign I Haman Kiss ‘Gerg,D, Vh Re Allon, PE aiagan, GW. Fish, A Vrs sina fom shrine rac og cle age ‘nails deine und Sconce Sor ond Exe 35, 0s ‘ine GM, Poa P Hiern, Frei, PS, Wa A MeCovon BP Ron 3. Rp, M17) Fatmation f We om festa walk en gan bt weigh Medcne and Sein Sern and Brome HQ) 3259 Mabern Pls Lon & ge ana 12, Nieman D.C. Nefien Cannella, SL (990). fits oes {ere oth mans response In Shehud & RO, Asad el) 13, Samad Gs Kes Bs Sai, (987) Cena casas tr 4 sto ends to the ton sen al oem ta ad endrnc ies. nD ck He Maughan Nin ely, £1 Willams (Exo Boi lint td eda 1, Shephard C1990) Cot and Bnei of mcg Yer» non erang sce. In. Bouchard 8). St Spon, 1 San, BB WePhanon (2) Siento fms, ead heal (pp), Carag 18, Suton J. (1987), seca extreme aide D Maco, R. Maughan, Mime Reith, & Wiliams (dh Esrie Ronfi at ‘Mayans, pp 315-32), Landon £2. Somlantarwarony Espvnunce ‘adenosine triphosphate (ATP) — a high-enery chemical compound ‘that sipplics the energy the cells ofthe body need to fmt, seroble — literally means with oxyuen. Usually refer wo enrsy stems inthe body which use oxygen to make ATP, anaeroble — iteraly means without oxygen. Usually refers o energy ‘stems inthe Body which make ATP without using oxygen. tela — the upper two chambers ofthe Beat that at 3 temporacy holding eserves for blood coming back to the heat fom the bay cardiac output — the volume of bead pumped out ofthe heat in one ‘ardiorespratory endurance — the ability ofthe heat and unas | ‘supply oxygen tothe skeletal muscles, inerchangeable terms are tefobe endure and cardiovascular endurance, “duration — how long you exercise in single exercise session ‘energy system —a series of biochemical reactions inthe ells that produce ATP exerese prescription — the atount of exercise thai is appropriate fo ‘an individ to perform. The exercise prescription usally identifies the mode, fequeney, duration, and intensity of exercise frequency —bow many tines per week you exercise hemoglobin — a iron-containing protein inthe bod that ataches to “oxy to fuciitate oxygen transport Intensity — how hard you exersse Intensity may he measured by heart rate or rate of pereived exertion netic acid — a by-product of anaerobic energy production which interferes wth scl contin, ‘overload principle — sits tht in onder fora biologie system, ike the ardioresptatory system, 1 improve the system ma be regularly ‘overloaded o freed Yo work hard han it womally works, ‘maximal oxygen uptake (VO,max) — the maximal volume of oxygen that cam be ulized hy the bods mode — the type of exercise performed, suc as bieyeling, runing, ‘walking, or swimming ‘overuse injuries — exercise injries eause by repetitive motion and physleal finest — the ability te perform one daily task without Iecomingfitianed while having enough eneray reserve for "uations cequring higher levels of energy, nich at exerciseWevivert rating of perceived exertion (RPE) —a rating of how hard you ae xcretsing Usually seal of 1-19 is used to indicate 0 work (1) to maximal work (10) specificity principle — stats that the effets of overload are specific to the system eiay overloaded, Standard error of estimate (SEE) —1 measure of accuracy of ‘prediction formula, The SEE henfies how close you can expect "he prdiciod vals to bo tothe te value ‘stroke volume —the volume of blood pumped out ofthe heart cach heart beat ‘ventricles — the two lower chambers if he Hoar that are responsible or pumping blood sound the ciclatory sytem,