Summary
Some of the major benefits of cardiorespiratory endurance exercise include improvement of cardiorespiratory functioning, cellular metabolism, immune system, body fat ratio, psychological and emotional condition, along the risk reduction of chronic diseases. In detail, improvements within the cardiorespiratory system follow an increase in the heart size reduction of the resting heart rate. This way, a heart becomes more efficient, and the chances of developing heart disease or a heart attack are diminished (Fahey, 2017). Chronic diseases such as cancer, type 2 diabetes, osteoporosis, and inflammation become less likely to develop (Fahey, 2017). The functioning of the immune system is boosted by moderate endurance exercise and physically fit people become less prone to get a cold or infections within the upper respiratory tract (Fahey, 2017). People engaged in regular exercises may receive social, psychological, and emotional benefits. Regular practice improves individuals’ self-control in combination with personal image. The exercise lessens stress, anger, hostility, anxiety, and depression and opens opportunities for socialization and bonding as recreational sports.
Measurement and Assessment of Cardiorespiratory Endurance
Cardiorespiratory endurance are measured by maximal oxygen consumption. This index expresses the amount of oxygen consumed by the body during the peak oxygen supply that is reached while exercising. There are several approaches for the assessment of maximal oxygen consumption. The most precise is the “analysis of the air a person inhales and exhales when exercising to a level of exhaustion” (Fahey, 2017, p.67) within the specialized facility. However, this method is expensive and time-consuming, so people commonly utilize the 1-mile walk test, the 3-minute step test, the 1.5-mile run-walk test, and the beep test. The first test assesses the time and heart rate at the time of 1-mile brisk walking, where lower rate and faster time demonstrate high-level endurance of the cardiorespiratory system (Fahey, 2017). The second requires continuous steps at a steady rate for 3 minutes (Fahey, 2017). Here the pulse and its recovery time are measured. A lower heart rate and faster recovery indicate high endurance.
Aerobic Exercise to Protect Cardiorespiratory Health
In order to better incorporate aerobic exercise for cardiorespiratory health, it is essential to follow certain recommendations. First of all, the intensity of training should be determined. Generally, three to five work-out days for 20-60 minutes is considered normal. It is also important to note that a heart rate needs to remain within 55-90% of its perceived maximum and should be within the margins of 40-85% (Fahey, 2017). The exercise could be completed in a single or multiple-session manner, lasting 10 or more minutes. The intensity should be adjusted with the person’s fitness level. Unfit people should start from the lower intensity and gradually build their fitness. As a result, it would be possible to incorporate aerobic exercises safely and improve the cardiorespiratory system.
Aerobic Exercise Program
The training frequency should be no less than three days per week. Otherwise, it would be challenging to increase individual fitness levels. The intensity of training should be determined by the target heart rate zone, heart rate reserve, and the body’s resting metabolic state. It is necessary not to overexert the body; hence, monitoring the aforementioned rates should be considered. The intensity determines the duration of training. Moderate intensity with 20-60 minutes of exercise is recommended (Fahey, 2017). Lower duration with extreme intensity is similarly effective but places a person at risk of receiving an injury. The exercises aimed at cardiorespiratory endurance involve activities with rhythmic utilization of major groups of muscles for a prolonged period, for example, aerobic dancing, skiing, swimming, jogging, and cycling. Warming up and cooling down for 5-10 minutes are necessary to prepare the body for exercises and normalizing circulation, breathing, and heart rate, respectively.
References
Fahey, T. D., Insel, P. M., Roth, W. T., & Insel, C. (2017). Fit & Well: Core Concepts and labs in physical fitness and Wellness. McGraw-Hill Education.