KIN 150 -- Cardiovascular Endurance
Kinesiology and Nutritional Science Cal. State LA Cal. State LA Kinesiology and Nutritional Science College of HHS
Daniel Frankl, Ph.D., CSU Los Angeles

KIN 150 - FITNESS AND WELLNESS IN CONTEMPORARY SOCIETY
CIRCULORESPIRATORY ENDURANCE

If you were to engage in only one type of training, then exercise that develops cardiovascular or circulorespiratory endurance would be the best choice. Activities such as walking, swimming or distance running, that involve the large muscle groups of the body in continuous, submaximal contraction, are the most commonly chosen to develop aerobic fitness.
The Intensity of Training

Of the three interrelated training factors (frequency, intensity, and duration), intensity is the most critical to improvement of cardiovascular endurance. Intensity of training can be expressed (1) as calories or joules consumed, (2) percentage of max VO2, (3) as a specific heart rate (HR) or some percentage of max. HR, (4) in terms of multiples of resting metabolic rate (METs) required to accomplish a certain task. Exercise HR is the most practical means of assessing and understanding the intensity of training. The equivalent of about 50% to 55% of max VO2, or about 60-70% of the max. exercise HR generally represents college age individuals' threshold intensity for training improvement.

According to The American College of Sports Medicine, cardiovascular endurance may improve by the use of an exercise program that includes at three to five 20 to 30 min. weekly sessions of sufficient strenuousness to burn about 240-360 Kcal. This may be achieved, for example, by an individual who weighs 170 lbs and swims fast crawl for 30 min. or by someone who weighs 130 lbs and swims breast stroke for 37.5 min. As the level of aerobic capacity increases so does the level of the threshold intensity for training improvement.
DETERMINATION OF TARGET HEART RATE FOR TRAINING*
  1. Predicted maximum HR = 220- age (use actual HR if known)

  2. Establish the average resting HR by taking three one minute
    Resting HR counts on three different days (first thing before getting out of bed).

  3. HR Reserve = Predicted Max. HR minus resting HR.

  4. Establish desired intensity (50 - 85% of HR reserve).

  5. Multiply the Reserve HR value by your desired intensity value
    (e.g., 0.65 or 65/100) and add your resting HR value.
Note: Periodic revision of target HR will become necessary as resting HR changes.

* The above information is based on the discusssion in Katch, F.I, & McArdle, W.D. (1993). Introduction to nutrition, exercise, and health (4th ed.). Philadelphia, PA: Lea & Febiger (pp. 340-362), and your text

Copyright© 1996-2002, Daniel Frankl, Ph.D.
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