Want to feel more energetic, reduce fatigue, and protect your heart? This video explains what cardiorespiratory fitness is, why it’s essential for overall health, and how you can improve it through simple, effective aerobic exercise. You’ll learn how your heart and lungs work together to supply oxygen during activity, how to find your target heart rate zone, and how much exercise is recommended each week for long-term benefits. Developing cardiorespiratory fitness not only makes daily tasks easier but also lowers your risk of heart disease, type 2 diabetes, obesity, and certain cancers—while boosting your mood and overall sense of well-being.
00:00Physical fitness is the ability to perform daily activities with ease.
00:06It includes cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and balance.
00:15In this video, I'm going to explain to you how to build cardiorespiratory fitness.
00:20Cardiorespiratory fitness refers to the ability of the heart and lungs to deliver oxygen to the muscles during sustained physical activity.
00:30When we exercise, our muscles need oxygen to produce energy.
00:35The harder we work, the more oxygen is required.
00:38When the demand outpaces what the heart and lungs can deliver, fatigue sets in.
00:43By training our cardiorespiratory system, we develop the endurance to stay active for longer periods.
00:51Why does this matter?
00:53Having muscular strength or flexibility alone is not enough.
00:58Without cardiorespiratory fitness, you may tire quickly.
01:03Improving this type of fitness not only makes daily tasks easier, but also enhances well-being and lowers the risk of heart disease.
01:13The most effective way to improve cardiorespiratory fitness is through aerobic exercise, activities that deliberately raise your heart and breathing rates.
01:27To maximize benefit, exercise should elevate your heart rate into the target heart rate zone and keep it there for at least 20 to 30 minutes.
01:39Your target heart rate zone is usually 65 to 90% of your age-predicted maximum heart rate.
01:48The simplest way to estimate your maximum heart rate is 220 minus your age, though a more accurate formula is 208 minus 0.7 times your age.
02:01Beginners should start at the lower end of this range.
02:04Healthy adults are advised to accumulate at least 150 minutes of moderate-intensity aerobic activity per week, for example, besquawking, or 75 minutes of vigorous activity like running or cycling.
02:21As your fitness improves, your resting heart rate often decreases, which you can track each morning.
02:30Regular physical activity has wide-ranging benefits.
02:35It strengthens the heart and lungs.
02:38It boosts your mood and helps reduce the risk of heart disease, type 2 diabetes, obesity, and even helps lower the risk of some cancers.
02:47If you're on certain medications, such as beta blockers, or if you have a chronic illness, these formulas may not apply to you, and you should consult your doctor before beginning an exercise program.
03:04Medical clearance is also recommended for men over the age of 40, and for women over 50, and anyone with significant health concerns.
03:13So let's get moving, raise our heart rates, and reap the rewards of better health and endurance.
03:23I hope you enjoyed this video.
03:25If you did, like and share the video.
03:28You can support this channel by subscribing.
03:31Until the next video, stay healthy and stay safe.
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