How often do you watch sport on television and think to yourself “I wish I could be that fit” Well, now you can, let us show you how! We have been hard at work specifically designing a training program that will assist in the development of your Cardio respiratory fitness CRF.

DURATION: 12 weeks

Did you know that just as the muscles of your body need to be strengthened so does your heart muscle?

Cardiovascular or aerobic exercise trains the heart, lungs and circulatory system to work more efficiently and enables you to climb a flight of stairs or play your favourite sport without getting out of breath.

How often do we watch sport on television and think to ourselves “I wish that I could be that fit”? Cardio respiratory fitness refers to the body’s ability to utilise oxygen. [1] CRF combines all components of the energy systems (heart and lungs in particular) to work in conjunction with one another to provide us with the energy we need to sustain a particular activity. [1]

CRF allows us to last longer during endurance activities such as walking, swimming and running. Having developed good CRF will mean that your body has the ability to pump blood through the blood vessels much easier hence delivering fuel (oxygen) to the working muscles more effectively. [1]

As we exercise, the heart works hard to pump blood through the arteries. Our arteries act as the transporters, delivering nutrients and fuel to the hard working muscles. Those individuals who regularly include cardio training into their exercise regime will in effect have more efficient hearts. The outcome of this is that less demand is placed on the heart as it has the ability to deliver a much greater amount of fuel due to its efficiency.[2] Let it also be stated that partaking in this form of training will assist in reducing common health issues and problems that lead to morbidity and mortality and will allow for a more lengthy and greater quality of life. [2]

Common health benefits of cardio training include;

• Increased heart function and efficiency
• Weight management
• Less fat storage
• Lower cholesterol
• Increased fitness level (aerobic work capacity)
• Lower blood pressure
• Greater energy to perform daily functions

So how do we go about improving our CRF? Generally any physical activity that uses large muscle groups and is rhythmical in nature and can be performed over a defined time period will produce a fitness improvement. [2] Common exercises include;

• Running
• Cycling
• Swimming
• Brisk Walking
• Aerobics

There are another two factors involved in increasing our CRF, this being how often is this form of training required and at what intensity will an effect be produced? It is said that a minimum of 30 minutes of the above exercises should be performed most to all days of the week.1 However, to truly get a CRF effect you will need to be working hard enough and this is determined by finding your target heart rates and working within those.

A simple calculation is required to determine your heart rates. For a positive improvement in fitness you are required to work between 60-85% of your maximum heart rate (HRmax). For example, an individual who is 40 years old the following results would apply:

HRmax = 220 – AGE
= 220 – 40
= 180

60% HRmax = 0.60 x 180
= 108 beats per minute (bpm)

85% HRmax = 0.85 x 180
= 153 bpm

This example shows the individual should be training at a work rate of no less than 108bpm and no more than 153bpm. You don’t even require a heart rate monitor for results just simply take your pulse rate every few minutes by using your index and middle fingers on your wrist.

If this information is new or simply too hard don’t worry as AT HOME has done all the work for you. We have been busy developing a training program that will assist in the development of your CRF; it is specifically designed to be fun, sustainable and promises to strength your heart muscles.

At Home also provides ONLINE EXERCISE PROGRAMS FOR THE ENTIRE FAMILY our programs are inexpensive, quick and easy to download without membership fees or lengthy questionnaires. They include your very own personal trainer B Your At Home PT who will give you tips on posture and breathing in every exercise. All programs can be performed with or without exercise equipment as our programs include equipment substitute ideas e.g. if you don’t have dumbbells you can substitute with a heavy object found in your home i.e. books or plastic bottles filled with water.

Each program package includes program card with exercise details, written and photo exercise instructions including B Your At Home PT, body measurement instructions with recording sheets for monitoring results and a healthy eating plan for the entire family.

If you prefer the expertise of a Personal Trainer then At Home’s professional trainers will provide you with the motivation you need to get you moving and keep you moving by taking you through a fun packed energised exercise program that will satisfy your entire body. Our trainers are the best in the business and are dedicated to getting you fit and the best part of our service is they will come to you, no noisy smelly gyms or studios, no public outdoor displays (unless you want to work out at the local park) and no expensive gym fees. When our trainers leave you, you are not alone, every training session includes a free training program card with exercises that you can do with or without gym equipment in the comfort of your own home at your own pace.

At Home’s exercise programs are specifically designed to target the three major components of fitness (strength, stamina and suppleness); each program includes a warm up, full body strength workout, cool down and stretches to give you the best and most time efficient training session possible.

In addition to the major components our exercise programs always follow the general training principles of F.I.T.T.

• Frequency How often should you train?
• Intensity How hard should you train?
• Time How long should your training session last?
• Type What should you do to achieve your goal?
  

References

1. www.healthteacher.com

2. www.fitnessgatherings.com

For further information please visit the above web sites or www.fcs.uga.edu all have helpful information regarding the improvement of cardio respiratory fitness.