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Cardiorespiratory Fitness TestsThe steady-state walk test can be used to evaluate cardiorespiratory fitness.

Steady-state walk test

A test that requires you to pace

yourself steadily as you briskly walk for 30 minutes and try

to achieve a specific goal

distance.

Term to Know

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Cardiorespiratory Fitness TestsThe Cooper’s 1.5-mile run test can be used to evaluate cardiorespiratory fitness.

Cooper’s 1.5-mile run test

A test that requires you to jog/run as fast as you can to cover the distance

of 1.5 miles.

Term to Know

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Cardiorespiratory Fitness TestsThe steady-state jog test can be used to evaluate cardiorespiratory fitness.

Steady-state jog test

A test that requires you to pace

yourself steadily as you jog for 20

minutes and try to achieve a specific

goal distance.

Term to Know

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Cardiorespiratory Fitness TestsThe steady-state cycle test is a test that can be used to evaluate cardiorespiratory fitness in individuals who have physical disabilities or injuries that prevent them from running, jogging, or walking.

Steady-state cycle test

A test that requires you to pace

yourself steadily as you pedal for 20

minutes on a stationary cycle.

Term to Know

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Cardiorespiratory Fitness TestsThe steady-state swim test is another test that can be used to evaluate cardiorespiratory fitness in individuals who have physical disabilities or injuries that prevent them from running, jogging, or walking.

Steady-state swim test

A test that requires you to pace

yourself steadily as you swim for 20

minutes.

Term to Know

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Aerobic Activities

Regular aerobic activity promotes moderate-to-high levels of cardiorespiratory fitness.

Many aerobic activities require little or no equipment, making them inexpensive to do.

Best of all, they are fun.

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Walking

Walking is the simplest and most basic aerobic activity.

All you really need for a walking program is a pair of comfortable walking or running shoes.

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Walking

You can get a variation of walking and jogging movements by working out indoors on an elliptical motion trainer.

Elliptical motion trainer

An exercise machine that

mimics the natural motions of running but without placing

stress on the joints.

Term to Know

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Walking

There are several kinds of walking programs that you can participate in, including:

Brisk walking

Power walking

Race walking

Water walking

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Walking

An easy way of monitoring your progress and staying motivated is by using a pedometer.

Pedometer

A device that measures the

number of steps you take and records the

distance you travel on foot.

Term to Know

When walking with a pedometer, try to accumulate 10,000 steps a day, or 4 miles.

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Jogging and Running

Jogging and running are ideal for controlling body weight and maintaining higher levels of cardiorespiratory fitness.

Joggers move at between 4 and 5 miles per hour. Runners move at speeds of 5 to 7 miles per hour or faster.

To prevent shinsplints, start slowly and wear proper footwear.

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Jogging and Running

A good way to monitor the intensity of your jogging or running program is to use a heart rate monitor.

Heart rate monitor

A device that records your heart beat by means of a

chest transmitter and wrist monitor.

Term to Know

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Bicycling

Bicycling is a low-impact activity that is excellent for overweight individuals because the body weight is supported.

An alternative to conventional bicycling is riding a stationary bicycle.

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Other Aerobic Activities on Wheels

Other aerobic activities to increase cardiorespiratory endurance include in-line skating and skateboarding.

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Aerobic Dance and Stair-Stepping

Aerobic dance and stair-stepping are aerobic activities that allow you to exercise and socialize at the same time.

Be sure to wear appropriate clothing and supportive footwear.

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Aerobic Dance and Stair-Stepping

Stair-stepping involves stepping up and down on a single step (usually 6-inches high), or steps stacked on top of one another.

The exercise may involve different upper body movements or routines as well.

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Aerobic Dance and Stair-Stepping

Usually aerobic dance is performed in a group and set to music.

The dancing can be done at low, moderate, or high levels of intensity.

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Kickboxing

Kickboxing is a popular new aerobic activity that is usually performed in a group with music.

Kickboxing requires your body to work both aerobically and anaerobically because the routines involve kicks and punches.

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Cross-Country Skiing

Cross-country skiing is one of the best types of cardiorespiratory-fitness conditioning because it requires the use of both your arms and legs in a continuous activity.

It is a low-impact aerobic activity that puts less stress on your joints than running or jogging.

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Water Activities

Exercising in the water is a low-impact activity that improves cardiovascular fitness, muscular strength, and endurance.

Aerobic activities in water include:• Lap swimming• Aquatic aerobics• Aquatic step training• Aquatic line dancing