Definition and Benefits
According to ACSM, "cardiorespiratory endurance or training refers to the ability of a client to perform large muscle, repetitive, moderate- to high-intensity exercise for an extended period of time." They also outline three major benefits to cardio endurance:
1. Decreased risk of premature death from ALL causes, and specifically from heart disease
2. Reduction in death from all causes
3. Increased likelihood of increased habitual activity levels, which is also associated with health benefits
They go on to describe more benefits, some of which are very physiological, but also include decreased anxiety and depression, enhanced physical function and independent living in older patients, enhanced feelings of well-being and enhanced performance of work, recreational and sport activities.
Recommendations
5-10 minute warm- up in which a transition period will occur from rest to the target exercise intensity.
Endurance Phase- anywhere from 20 to 60 minutes of cumulative duration. You can get the 30 minutes by doing 3 sessions of 10 minutes if that's what works best for your schedule. The recommended intensity is 64% to 94% of maximal heart rate, which would look like this for a 30 year old:
Maximal heart rate= 220- age.. 220 - 30 = 190
Target HR (lower end)= Maximal HR x 0.64 = 190 x 0.64 = 122
Target HR (higher end)= Maximal HR x 0.94 = 190 x 0.94 = 179
The higher end would not be something you want to maintain for very long. Depending on your conditioning and previous health history, you may want to start in a range of 55% to 70%.
These are rough estimates and an initial meeting and workout would allow us to give you more specific goals and recommendations.
Modes
There are three types of exercise.
Group 1: Ease of maintaining constant intensity, low ability to vary the energy expenditure and is desirable for more precise control of exercise intensity.
Examples: Treadmill walking, cycling on stationary bike
Group 2: Ease of maintaining constant intensity, energy expenditure is related to skill level, not contraindicated for the early stages of conditioning, but the skill must be considered.
Examples: Swimming, cross-country skiing
Group 3: Skill highly variable, energy expenditure is highly variable, and is good for group interactions.
Examples: Racquet sports, basketball, soccer