CARDIOVASCULAR FITNESS

Cardiovascular fitness can be developed by:

1. exercising 3 to 6 days per week.
2. performing exercises that utilized the large muscles
such as running, jogging, biking, swimming, dance,
basketball, softball, racquetball & soccer.
3. performing exercises rhythmically & maintaining for
a duration of 20 to 60 minutes per session either
intermittently and continuously.
4. exercising in an appropriate intensity level.
a. % of heart rate reserve (HRR) or
Karvonnen method
b. % maximal heart rate (MaxHR)
c. Ratings of perceived exertion (RPE)
d. Talk test
% of Heart Rate Reserve (HRR) or
Karvonen Method

• Know your resting heart rate (RHR)

(by counting the pulse for 1 minute while sitting or lying
down. Ideally should be done in the morning)
• Calculate your estimated maximal heart
rate
Max HR = 208 – (0.7 X age)
• Calculate your HRR
HRR = MaxHR – RHR
• Calculate your Threshold Heart Rate
(THR)
THR = (HRR X 40%) + RHR
• Calculate your Upper Limit Heart
Rate(ULHR)
ULHR = (HRR X 85%) + RHR
• Target Zone Heart Rate (TZHR) is the
heart rate range which is the THR and
ULHR calculated above
% of Maximal Heart Rate Method
(MaxHR)
• Calculate your THR
THR = MaxHR X 55%
• Calculate your ULHR
ULHR = MaxHR X 90%
• Target Zone Heart Rate (TZHR) is the THR
and ULHR calculated above
Compute the TZHR of a 19 year old person
with a RHR of 68bpm using the
karvonnen method & MaxHR
Ratings of Perceived Exertion (RPE)
Is also called measuring exertion using the
Borg Scale (Dr. Gunner Borg).

This scale uses a numbered scale from 6-20

to measure feelings of exertion level.

This is a good system because it takes into

account a persons fatigue level.
 Rating Description
6 Very, very light
7
8

B 9
10
Very light
S
O 11 Fairly light C
12
R 13 Somewhat hard A
G 14 L
15 Hard
16 E
17 Very hard
18
19 Very, very hard
20
A reading of 12 would be ≈ 50-74% of max
HRR

A reading of 16 would be 85% of max HRR

It is recommended to stay between 12 and

16 on the Borg scale
Talk Test
 is exercising in an intensity level where a
person is breathing comfortably and
rhythmically.

 a person should be slightly winded but

still be able to talk with someone
somewhat easily when exercising.
If a person is out of breath they
should slow down. If they are not
winded enough they should speed it
up.
 Work up the intensity level over
time. Make sure not to overdo it too
soon.

 This is great for beginners

(it ensures a safe and comfortable
level of exercise).
 Progression of Activity based on
Fitness Level
Low Marginal Good
Fitness Fitness Fitness
Frequency 3 days/wk 3-5 days/wk 3-6 days/wk
Intensity
HRR 40-50% 50-60% 60-85%
MaxHR 55-65% 65-75% 75-90%
RPE 12-13 13-14 14-16
Time(mins.) 10-30 20-40 30-60
Note:
When increasing the
intensity or duration of
exercise, keep in mind
the 10 percent rule