Something to Think About… Heart disease is the #1 killer of Americans Every 34 seconds, a person...
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Something to Think About…Heart disease is the #1 killer of Americans
Every 34 seconds, a person dies from heart disease in the United StatesMore than 2500 Americans die from heart disease each day.
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How Can You Reduce Your Risk?
Improve your Cardiorespiratory fitness—exercise!!!
Cardiorespiratory endurance- the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity
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Two Types of ExerciseAerobic Exercise
or “Cardio”Used to improve the efficiency of the heartUses oxygen for energy—the waste result is free radicalsActivity that can be sustained for a period of time—steady state
Anaerobic or Resistance Training
Used to strengthen muscles and bonesUses glucose (or carbs) for energy—the waste result is lactic acidUsed in short bursts—very intense activity that cannot be sustained
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Taking Your Pulse
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Heart-Lung Machine
• Like any machine, the heart-lung machine needs plenty of use to keep it running smoothly. Don’t let it “rust” with a sedentary lifestyle.
• The stronger it becomes from exercise, the less it has to work to pump blood, breathe, and supply the body with oxygen. Exercise also makes the blood vessels more elastic (and less likely to clog) and uses more capillaries, thus making the heart-lung machine more efficient.
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Your Heart is a Pump
Resting Heart Rate
Excellent (elite athlete)
Below 50 bpm
A well-conditioned athlete
Around 60 bpm
Average resting heart rate
Men=60-80 bpm Women 70-90 bpm
Sedentary (poor fitness)
Over 100 bpm
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The Heart-Lung Machine
If you train and reduce your resting heart rate from 70 bpm to 60 bpm, you will save your heart approximately 6 million heartbeats per year.
Your lungs also become stronger and can bring in more oxygen—the average trained person can process about 40-50 L more per minute of oxygen than an untrained person. This equals more oxygen in the blood since the lungs move oxygen in and out at a faster rate.
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Cardiorespiratory EnduranceFrequency- exercise 3-5 times per week
Intensity- train at 60-85% of one’s maximum heart rate
Time- 20-60 minutes per session
Type- any aerobic activity that keeps heart rate within your target heart zone
Examples: Jogging, swimming, cycling, playing basketball or soccer, using an ellipitcal, step aerobics class, etc.
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Finding Target Heart Rate ZoneA simple way to determine your maximum
heart rate is to use the following formula:220 - age = Maximum Heart Rate
Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205
205 x .60 = 123205 x . 85 = 174
Target Heart Rate Zone 123 – 174This range is what a 15 year old should work
at in order to improve cardiorespiratory endurance.