National Health Goals

Introduction

Cardiovascular Fitness

• Cardiovascular fitness is a term that has several synonyms.
• Good cardiovascular fitness requires a fit heart muscle.
• Good cardiovascular fitness requires a fit vascular system.
• Good cardiovascular fitness requires a fit respiratory system and fit blood.
• Cardiovascular fitness requires fit muscle tissue capable of using oxygen.
• The performance and function of the cardiovascular system is maximized during exercise.
• Cardiovascular fitness is typically evaluated using an indicator known as maximal oxygen uptake, or VO2 max.

Cardiovascular Fitness and Health Benefits

• Good cardiovascular fitness reduces risk of heart disease, other hypokinetic conditions, and early death.
• The risk of low cardiovascular fitness is independent of other risk factors.
• Good fitness provides protection against the health risks associated with obesity.
• Good cardiovascular fitness enhances the ability to perform various tasks, improves the ability to function, and is associated with a feeling of well-being.
• Heredity influences your cardiovascular fitness.

Threshold and Target Zones for Improving Cardiovascular Fitness

• Aerobic physical activity that is more vigorous than lifestyle physical activities is necessary to produce optimal gains in cardiovascular fitness.
• Cardiovascular fitness can be developed by exercising 3 to 6 days per week.
• Various methods can be used to determine the appropriate intensity of aerobic activity.
• The duration of physical activity for building cardiovascular fitness is 20 to 60 minutes.
• There is FIT formula for building cardiovascular fitness.
• Your current fitness level determines the appropriate type and amount of physical activity for your program.
• Learning to count heart rate can help you monitor the intensity of your physical activity.
• Counting heart rate during exercise presents some additional challenges.
• A person's maximal heart rate can be estimated reasonably with formulas.
• Two methods can be used to determine threshold and target zone heart rates.
• Threshold and target zone heart rates should be used as general guidelines for cardiovascular exercise.
• Heart rate monitors can help monitor the intensity and duration of cardiovascular exercise.
• Ratings of perceived exertion can be used as a method of monitoring the intensity of physical activity designed to promote cardiovascular fitness.

Strategies for Action

• An important step in taking action to develop and maintain cardiovascular fitness is assessing your current status.
• The self-assessment you choose depends on your current fitness and activity levels, availability of equipment, and other factors.

Web Resources

Suggested Readings