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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