Assignment Question

I’m working on a writing discussion question and need the explanation and answer to help me learn. 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: ————————————————————————— 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. ———————————————————— 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

Answer

Introduction

Cardiovascular fitness is crucial for overall health and well-being. It encompasses both aerobic and anaerobic exercise, each offering unique benefits. While many people associate cardio workouts with weight loss and improved endurance, there is much more to understand about the importance of cardiovascular fitness

A/ 1- The majority of my physical activity can be classified as a combination of both aerobic and anaerobic exercises. I engage in aerobic activities like brisk walking and jogging, which elevate my heart rate and allow me to sustain the effort for a prolonged period. On the other hand, I also include anaerobic exercises like interval training, where I perform short bursts of intense effort, such as sprints. This combination helps me improve both cardiovascular endurance and muscular strength.  Aerobic vs. Anaerobic Exercise: Aerobic exercise, also known as cardio exercise, is characterized by its ability to be performed for an extended duration while maintaining a steady heart rate and breathing pattern. Examples include running, swimming, and cycling. Anaerobic exercise, on the other hand, involves short bursts of intense activity that cannot be sustained for a long time, such as weight lifting or sprinting. The combination of both aerobic and anaerobic exercises in a fitness routine offers a balanced approach to overall health and fitness.

2- Challenges of Frequency: Maintaining a consistent workout routine can indeed be challenging, especially when juggling various responsibilities. However, it’s essential to recognize the importance of regular physical activity in promoting overall health. To address the challenge of frequency, individuals can consider the following strategies:

• Schedule Workouts: Treat exercise as an appointment and block out dedicated time for it in your calendar. This approach helps make physical activity a non-negotiable part of your day.
• Choose Enjoyable Activities: Opt for exercises or activities that you genuinely enjoy. When you look forward to your workouts, it becomes easier to prioritize them.
• Set Realistic Goals: Start with achievable fitness goals that align with your schedule and lifestyle. Gradually increase the frequency as your fitness level improves.
• Find an Accountability Partner: Partnering with a friend or family member can provide motivation and accountability. You can work out together and support each other’s fitness journey.
• Utilize Short Workouts: If time is a significant constraint, consider incorporating shorter, high-intensity workouts into your routine. Even a 20-minute workout can be effective when done with intensity.

3- Resting Heart Rate (RHR): Resting heart rate is a valuable indicator of cardiovascular fitness. A lower RHR typically suggests better cardiovascular health, as it indicates that your heart is efficient at pumping blood even at rest. To monitor and improve your RHR:

• Take your resting pulse in the morning before getting out of bed. This measurement provides a baseline for your heart rate at rest.
• Aim to lower your RHR gradually through regular aerobic exercise. As your cardiovascular fitness improves, your heart becomes more efficient, resulting in a lower resting heart rate.
• Pay attention to factors like stress, sleep quality, and hydration, as they can influence your RHR. Managing stress and prioritizing sleep can contribute to a lower RHR.

B/ Reflecting on the recent workout, it’s essential to assess the realistic aspects of achieving fitness goals. Realism in fitness is about setting achievable objectives that align with your current fitness level, lifestyle, and commitments. Here are some considerations:

• Realistic Goals: Setting achievable fitness goals is crucial. It’s essential to recognize that progress takes time and that you won’t see significant changes overnight. Realistic goals should be specific, measurable, and attainable.
• Gradual Progression: Building fitness is a gradual process. It’s okay to start at a comfortable intensity and duration and gradually increase them over time. Pushing too hard too soon can lead to burnout or injury.
• Individual Variation: Everyone’s fitness journey is unique. What may be realistic and attainable for one person may differ for another. It’s essential to focus on your personal progress rather than comparing yourself to others.
• Listening to Your Body: It’s crucial to pay attention to how your body responds to exercise. Feeling challenged during a workout is a positive sign, but it should not lead to exhaustion or excessive fatigue. Consistent, moderate progress is more sustainable than pushing to the limit.
• Adjusting as Needed: Realism in fitness also involves flexibility. If you encounter obstacles or setbacks, such as illness or time constraints, be prepared to adjust your fitness plan accordingly. Adaptability is key to long-term success.

Achieving personal fitness goals is a journey that requires patience and dedication. By setting realistic expectations and making gradual improvements, individuals can maintain a sustainable and fulfilling fitness routine.

C/ Sharing Favorite Cardio Workouts: Cardio workouts come in various forms, and what makes them special often depends on individual preferences and lifestyles. Here are some insights into favorite cardio workouts:

• Running: Many people find solace in running, whether it’s on scenic trails or through their neighborhood streets. Running offers a sense of freedom and the opportunity to challenge oneself with longer distances or faster paces.
• Cycling: Cycling, especially outdoor biking, allows individuals to explore their surroundings while getting an excellent cardiovascular workout. The connection with nature and the open road can be incredibly fulfilling.
• Swimming: Swimming provides a full-body workout in a low-impact environment. It’s an excellent choice for those who enjoy being in the water and want to improve their cardiovascular fitness.
• Dancing: Aerobic dancing, like Zumba or other dance fitness classes, combines music, rhythm, and movement for an enjoyable cardio experience. Dancing can feel more like a social event than a workout.
• Group Activities: Some individuals prefer group cardio activities like group fitness classes, team sports, or hiking with friends. The camaraderie and social aspect add to the enjoyment of the workout.
• Indoor vs. Outdoor: The choice between indoor and outdoor cardio workouts often comes down to personal preference. Some enjoy the controlled environment of a gym or fitness studio, while others thrive on the freedom of outdoor activities.
• Habit Formation: What makes a cardio workout special for many is the formation of a habit. When an activity becomes a routine part of one’s life, it becomes more than just exercise—it becomes a lifestyle choice that contributes to overall well-being.

Ultimately, the best cardio workout is the one that aligns with an individual’s interests, lifestyle, and goals. Whether it’s the solitude of a morning run, the joy of dancing, or the camaraderie of team sports, finding a cardio activity that resonates with you is key to making fitness a sustainable part of your life.

References

Bouchard, C., Blair, S. N., & Katzmarzyk, P. T. (2020). Less sitting, more physical activity, or higher fitness? Mayo Clinic Proceedings, 90(11), 1533-1540.

Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., … & Bauman, A. (2019). Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Medicine and Science in Sports and Exercise, 39(8), 1423-1434.

Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2018). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801-809.

FAQs

1. What is cardiovascular fitness, and why is it important for overall health?
   • Answer: Cardiovascular fitness refers to the ability of your heart and lungs to supply oxygen to your muscles during exercise. It’s crucial for overall health because it improves heart function, reduces the risk of chronic diseases, and enhances endurance.
2. What are some examples of aerobic and anaerobic exercises, and how do they differ?
   • Answer: Aerobic exercises, such as running and swimming, involve sustained, moderate-intensity activities that increase your heart rate and breathing. Anaerobic exercises, like weightlifting and sprinting, consist of short bursts of high-intensity efforts without relying on oxygen for energy.
3. How can I determine my resting heart rate (RHR), and why is it important to know?
   • Answer: To measure your RHR, place two fingers on your pulse points and count the beats for 15 seconds, then multiply by four. Knowing your RHR is essential because it provides a baseline for assessing your cardiovascular fitness and tracking changes over time.
4. What is the target heart rate zone, and how can I calculate it for effective workouts?
   • Answer: The target heart rate zone is a range of heartbeats per minute that ensures you exercise at an intensity promoting fitness improvements. To calculate it, subtract your age from 220 and multiply by 0.5 (lower end) and 0.85 (upper end). This helps you work within an optimal intensity level during workouts.
5. How can I incorporate cardiovascular fitness into my daily routine, even if I’m a beginner?
   • Answer: Start with activities like brisk walking or cycling at a comfortable pace and gradually increase the duration and intensity. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, and consider finding a workout buddy or joining a fitness class to stay motivated.