| Cardiorespiratory fitness best describes the health and | | | | exercise.RPE The 'Rate of Perceived Exertion' scale |
| function of the heart, lungs and circulatory system. | | | | considers all factors that influence exercise intensity |
| Cardiorespiratory fitness also describes the capacity | | | | and how we perceive that exercise including fatigue |
| of the lungs to exchange oxygen and carbon dioxide | | | | and environmental conditions. A twenty-point scale has |
| with the blood, and the transportation of nutrients and | | | | been devised that corresponds with Heart Rate |
| waste products to and from the body's active tissues. | | | | intensities and allows the participant to determine their |
| Other terms used and applied to the exercise | | | | perceived effort. This method teaches us to listen to |
| environment are cardiovascular fitness, aerobic | | | | our bodies instead of 'zoning out' and can be used in |
| endurance and aerobic capacity. These terms are | | | | conjunction with Heart Rate.The 'talk test': This is an |
| synonymous.Cardiorespiratory exercise has proved to | | | | easy method that anyone can use. The talk test is |
| have many benefits, such as reducing cardiovascular | | | | based on the principle that if you cannot hold a regular |
| disease by increasing fat utilization and therefore | | | | conversation while exercising, your exercise intensity is |
| reducing obesity, and the reduction and management | | | | too high. The intensity should however, be enough to |
| of hypertension and cholesterol. Other reported | | | | increase core body temperature and promote |
| benefits include improved heart function and oxygen | | | | perspiration.Exercise TIME is the duration of the |
| consumption, the ability to perform every day tasks | | | | exercise and is dependent on the intensity of the |
| more easily, decreased resting heart rate, body fat | | | | session. The ACSM (American College of Sports |
| stores, anxiety and stress and management of | | | | Medicine) suggests a minimum of 15 minutes of |
| diabetes.A cardiorespiratory program needs to follow | | | | continuous exercise to elicit any improvement in |
| general guidelines to ensure maximum safety and | | | | cardiorespiratory fitness. More deconditioned individuals |
| effectiveness. These characteristics are essential for | | | | may require multiple shorter sessions until they develop |
| measurable improvements. We call this the FITT | | | | a base from which improvements in cardiorespiratory |
| principle.Frequency 3-5 times per week | | | | fitness can be made.Your capabilities, interests, |
| Intensity 60-90% of predicted MHR | | | | available time, equipment, facilities and personal goals |
| Time Duration 15-60 minutes of aerobic exercise | | | | determine exercise TYPE. The options are endless |
| Type Activities; walking, cycling, jogging, swimming, | | | | and can include any movement that uses large muscle |
| roller blading, cross training, rowing etc.Exercise | | | | groups, is continuous in nature (for a minimum of 15 |
| FREQUENCY refers to the number of exercise | | | | minutes) and utilizes the aerobic energy system.When |
| sessions per week that are performed. The ACSM | | | | beginning an exercise program, it is best to take a |
| (American College of Sports Medicine) recommends | | | | conservative approach and start at suggested |
| 3-5 sessions per week to improve cardiorespiratory | | | | minimums i.e. 3 times per week for 15-20 minutes at no |
| fitness and to achieve or maintain optimal body fat | | | | more than 55-65% of MHR.This intensity should be |
| levels.Exercise INTENSITY refers to the amount of | | | | gradually increased over the forthcoming weeks and |
| effort you put into your training session. There are | | | | months to elicit changes and improvements in |
| many methods for monitoring exercise intensity, some | | | | cardiorespiratory fitness and endurance.The health |
| have been standardized, and are suitable for | | | | professionals at Fitcorp Asia can design a program |
| application to the general population and for those of | | | | specific to your needs and goals, and help you reach |
| different fitness levels.Heart rate (MHR) | | | | your potential in health, mind and body.Contact us at or |
| Rating of Perceived Exertion (RPE) | | | | for more information.As a health and fitness |
| The 'talk test' method | | | | professional for over 10 years, Daniel has personally |
| Maximum Heart Rate (MHR) is determined by: | | | | trained more than 4000 people, on 4 continents |
| Men 220 - age | | | | towards the achievement of their fitness and lifestyle |
| Women 226 - ageA 34 year old male, would | | | | objectives using his unique holistic and functional |
| therefore have a MHR of 186 beats per minute (bpm). | | | | approach to lifestyle enhancement. Daniel is a true |
| Your exercise intensity is then put into the equation to | | | | leader and innovator in the industry. Daniel draws from |
| give an exercise intensity that is specific to experience, | | | | an academic background in Human Movement, |
| fitness level, capabilities and relative to your fitness | | | | Exercise Science and Sports Management in Australia |
| goals. Those just starting an exercise regime, or having | | | | & also holds a Diploma in Massage Therapy, & |
| a low level of fitness can benefit from intensities as | | | | Certificates in Workplace Health Promotion, Personal |
| low as 50-60% of MHR. Higher intensities as much as | | | | Training (ACSM) and Australian Training for Fitness |
| 90% of MHR are better suited to the more physically | | | | Professionals (ATP), Golf Fitness & Conditioning, |
| fit. As a general guideline, 60-80% of MHR is sufficient | | | | Postural Analysis, Weight Management & Fat Loss. |
| for the average population with no contra-indications to | | | | |