A/ 1- If you evaluate the majority of your physical activity, would it be aerobi

A/ 1- If you evaluate the majority of your physical activity, would it be aerobic, anaerobic, a combination or neither? In 3-4 sentences explain.
2- Refer to the factors mentioned above; excluding longevity, which do you think could pose the greatest challenge for you and why?
3- Resting Heart Rate (RHR). How many beats per minute does your heart beat at rest? Refer to the paragraph above “Evaluate your Aerobic Fitness Level” for instructions on taking your resting pulse. This will be considered your baseline for today.
4- Take a brisk walk, treadmill, jog , hike or do any aerobic exercise that suits you for 30-45 minutes. Monitor your pulse (HR) , at least once during, and immediately afterward. Record it here:
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B/ In a paragraph of 300 words or more, reflect on this workout (Question #4, ); how realistic , attainable or unattainable are these numbers for you? Why? What might you need to improve (Frequency, Intensity, Time, Duration) to meet/improve your personal fitness goals? Were you exhausted, winded, barely phased? There are no wrong answers! The goal is to be honest about where you are beginning (your baseline) so you can chart your improvement throughout the semester.
If you have a pre-existing health concern or medical condition, consult with your doctor first and explain the purpose of this assignment to them.
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C/ Share your favorite cardio workout–what makes it special for you or simply a habit? Is it a specific activity e.g. running, walking, cycling, swimming, etc? Is it a specific place? Is it solo or with a group? Indoors or outdoors? What makes it do-able or something you go back to? Feel free to be inspired by someone else and respond to them or share your own response. ————————————————————————————————————————————————–
Read// Define Aerobic versus Anaerobic
List and describe the health benefits of an active lifestyle and cardiorespiratory fitness
Evaluate your cardiovascular fitness
Design exercise prescription for cardiorespiratory endurance
Your heart is roughly the size of your fist and sustains your life. Nestled between the lungs it pumps the body’s entire volume of blood to and from the lungs and to every organ in the body. In this chapter we’ll explore, cardiorespiratory (heart and lung) fitness and why it matters.
word kardia which means heart. The heart delivers oxygen to every inch of your body.
Stamina and endurance develop with aerobic fitness Aerobic means with oxygen, Aerobic exercise is exercising in the presence of oxygen or elevating and sustaining the heart rate for 15 minutes or more.
Perhaps you’ve experienced being out for a walk and moving into a fast pace or even a jog. You may struggle with breathing at first. As your cardiorespiratory system becomes more efficient with training, you are able to sustain your fast walk or slow jog for longer periods, this is aerobic fitness. What kinds of training does this include? Large muscle activities that elevate and sustain your heart rate comfortably for prolonged bouts of time, building your stamina and endurance. Fast walking, jogging, elliptical, jump roping, biking, swimming, hiking, cross country skiing, Zumba or any aerobic dancing, rebounding (mini trampoline), rollerblading, rowing. If I’ve missed your favorite aerobic exercise let me know!
When does aerobic transition to anaerobic or without oxygen? Clearly you still need oxygen, but as you increase the intensity of exercise thereby shortening the duration, the muscles make a transition to anaerobic energy production, accumulating lactic acid in the muscles and blood. Think short bursts of intense effort like sprints, soccer, basketball, interval training, running the bases, hockey. During aerobic exercise fat reserves are used, or oxidized, ensuring there is an adequate supply of energy. With hIgher intensity efforts our body turns to carbohydrate for fuel. Benefits of Aerobic Fitness
Longevity: When people are in the second decade of life, their health in the sixth, seventh or eighth decade of life may seem too far off to worry about. You’re made of rubber and magic right? You’re resilient with injuries and impervious to aging. But facts are facts. Sedentariness and low cardiorespiratory fitness are powerful predictors of premature death (Blair & Lamonte, 2011). Furthermore the greater the cardiorespiratory fitness, the lower the risk of mortality (Blair & Lamonte, 2011) It doesn’t require athletic potential to increase longevity. Brisk walking for 30-60 minutes every day is sufficient to expend an additional 1000 calories a week, decreasing mortality rate by 20-30 percent (Kokkinos et al, 2011).
Fighting Heart Disease: Cardiovascular disease, (CVD) is caused by substances like platelets, cholesterol and fats being absorbed into the walls of the arteries. Referred to as plaque, over time it restricts blood flow and oxygen to the heart and brain, causing heart attack and strokes. Ischemia is reduced blood flow and oxygen supply to the heart muscle.
Yes, CVD is primarily a middle age to older persons disease, however a few reasons why a twenty-something year old should pay close attention: 1) According to the Center for Disease Control, one in every four deaths are related to cardiovascular disease. This stat may be relevant to a loved one of yours. 2) Arteries don’t become occluded overnight– plaque can begin forming as early as your teens. 3) Regardless of heredity, most risk factors for CVD are under your control; your lifestyle determines your heart health.
Hypertension or high blood pressure is a risk factor for CVD. You can have high blood pressure in your 20s, and unchecked, overtime it can lead to sudden heart attack or stroke. Normal blood pressure is approximately 120/80, it can rise slightly as we age. Have you checked your blood pressure recently? The number on top or systolic pressure is the pressure in the arteries when they are contracting The bottom number or diastolic pressure is the arterial pressure when the heart is relaxing. There are many medications that can help control blood pressure but they all have side effects like, dizziness, headaches, fainting. Aerobic exercise is the optimal way to mitigate hypertension, and keep those arteries working like they are supposed to.
Obesity: Obesity is associated with numerous life threatening diseases, among them CVD, diabetes, asthma, many cancers. You don’t have to be a marathon runner to gain the benefits of daily moderate aerobic exercise. It’s the single greatest factor to maintaining a healthy body weight and body composition throughout your life, thereby mitigating disease. One pound of fat equals 3500 calories. Burning an additional 500 calories a day can be achieved with as little as 50 minutes of aerobic exercise. Over 7 days, you’ve decreased your fat weight by 1 lb. Aerobic exercise ramps up your metabolism and burns calories during as well as after exercise.
Insulin Resistance: When carbohydrates are consumed, sugar levels in the blood increase. As a result the pancreas releases insulin to transport the blood sugar to the muscles and liver, to keep blood sugar levels under control. If there is not enough insulin, blood sugar levels remain high and become a precursor to diabetes and CVD. Type 1 diabetes is highly genetic, and refers to a low production of insulin and usually occurs early in life. Type 2 diabetes is the insensitivity or resistance to insulin, causing the body to struggle with reducing blood sugar. This is usually associated with lifestyle (exercise and diet) and occurs in adulthood.
Aerobic exercise reduces risk of diabetes, cancer, improves our mental health, improves our sleep, our cognition and our immune function. Suffice to say these benefits will change the trajectory of how you live out the rest of your life. There is no better time than now to imbed this habit into your lifestyle.
Evaluate your aerobic fitness level: For starters, know your resting heart rate, how hard your heart is working before exercise. Ideally, first thing in the morning before getting up is the most accurate reading of your RHR. Place your index and middle finger over your carotid artery beside your windpipe. Alternatively place two fingers on your radial artery, below your thumb on the palm side of your wrist. When you feel a pulse, count the beats for 15 seconds then multiply by 4 for your resting pulse. If you counted 18 beats and you multiply by 4, your resting heart rate is 72 beats per minute.
Target Heart Rate Zone: How to know if you are working hard with enough intensity to improve your fitness? The target heart rate zone is a guide for the intensity of your workout. You want to work at approximately 50% to 85% of your maximum heart rate, depending on your existing fitness level. Beginning at 220, subtract your age for your absolute maximum heart rate, , then multiply by 50-85% for a target rate to achieve.. So if you are 20, your maximum rate is 200, your target rate would be 100-175 beats per minute that you would sustain for 30 minutes or more. The aim is to work hard enough to increase your cardiorespiratory function but not so hard you can’t converse or to the point of injury. You can use the same method you use to measure your resting pulse, or use a Fitbit, Apple watch or Polar heart rate monitor. Heart rate monitors can be great for enhancing your workout. If you’re consistently working at the lower end of your zone, with conditioning, you can begin to elevate and sustain your heart rate.doc