SOME MAJOR BENEFITS

• A larger, stronger, and more efficient heart muscle
• Decrease in your resting heart rate
• Increase in your VO₂max
• Healthier blood vessels
• Increase in the number of capillaries in muscle and lungs
• Increase in blood volume and red blood cell (RBC) count
• Decrease in low density lipoprotein (LDL) and increase in high density lipoprotein (HDL)
• Decrease in respiratory rate
• Use up more calories
• Increase in bone strength and density
• Increase in mental benefits

CORONARY HEART DISEASE (CHD)

HEART ATTACK

• Any interference with the flow of blood to the cells of the heart which can affect normal cell activity

ARTERIOSCLEROSIS

• General term for various types of arterial problems
• Associated with an increase in the rigidity of the arterial wall (i.e., “hardening of the arteries”)

ATHEROSCLEROSIS

• Disease of the coronary arteries that develops over time due to a deposit of fat, cholesterol, and other substances on the inner lining of the artery
• Plaque narrows the arterial opening and restricts blood flow to vital tissues of the body
• Thrombus is a blood clot resulting from the formation of plaque

CORONARY OCCLUSION

• Narrowing of a coronary blood vessel restricting blood flow

CORONARY THROMBOSIS

• Coronary occlusion caused by a thrombus that blocks the flow of blood to some part of the heart

MYOCARDIAL INFARCT

• Heart attack brought about by an occlusion of blood to the heart muscle

HYPERTENSION

• High blood pressure
• Heart and blood vessel diseases are more common among people with high blood pressure

STROKE

• A form of cardiovascular disease that affects cerebral arteries
• Cerebral infarction can result from a cerebral thrombosis, cerebral embolism or atherosclerosis

STARTING A CARDIORESPIRATORY PROGRAM

FREQUENCY

• Three to five days per week
• Schedule a time for activity and stick to it
• The benefits of being physically fit will only stay with you as long as you exercise

INTENSITY

• 50% to 90% of maximum heart rate
• 50% to 85% of maximum oxygen uptake

DURATION

• 20-60 minutes of continuous aerobic activity
• dependent on intensity of activity (e.g., lower intensity activity should be conducted over a longer period of time)

MODE

• Any activity that uses large muscle groups, that can be maintained continuously, and is rhythmical and aerobic in nature
• Choose an activity that is fun and enjoyable
• Make sure the activity meets your individual goals and needs