Module 3

 Culminating Project


Low Intensity

Low intensity cardio exercise is the least demanding form of aerobic training. It is reasonably good for fat loss, especially in those who are obese. It is also a good choice for those who are just starting a cardio exercise routine.

The target heart rate ranges from 40% - 60% of your maximum heart rate. While performing low intensity cardio exercises, you should be able to hold a conversation comfortably. Exercises at this intensity are slow, easy, continuous, and last over 40 minutes. Examples of exercises include walking and cycling.
Medium Intensity

Medium intensity cardio exercise can be used for fat loss and increasing aerobic activity. This involves working at around 70% of your maximum heart rate. When this type of exercise is performed, you will breath heavier than with a lower intensity exercise, but not so much that you are out of breath completely. Because this type of cardio is harder, it is usually performed for 20 to 40 minutes.

High Intensity



High intensity cardio exercise is a very demanding form of training. It is generally done for five to 20 minutes depending on your fitness level. Exercises are performed at 80% to 85% of your maximum heart rate.
Aerobic Interval Training

Aerobic interval training involves a variation of exercise intensity through the use of intervals. This involves a period of moderate to high intensity aerobic work alternated with a period of low intensity aerobic work. For example, you could perform three minutes of fast running alternating with one minute of walking repeated four times.
Anaerobic Interval Training

Anaerobic interval training involves high intensity exercise alternated with low intensity exercise of equal or longer periods of time. This training is done at 85% - 100% of your maximum heart rate. An example of this type of cardio would be sprinting for 30 seconds, then walking for 30 seconds and repeating three to six times depending on your fitness level.
Circuit Training

Circuit training involves setting up stations with a variety of exercises that work the entire body. Each exercise is done continuously for a specified time interval. Treadmill work, skipping, and cycling can be incorporated to add variety. Circuit training is a reasonably good way to perform aerobic work and resistance training at the same time. The advantage to circuit training is that it works the entire body instead of just the legs, which is the focus of most forms of cardio training.

Flexibility training is incorporated into physical fitness plans for a variety of reasons including:
Correction of muscle imbalances
Increasing joint range of motion
Decreasing excessive muscle tension
Relieving joint stress
Improving overall ability to perform daily activities

Flexibility training should incorporate multiple forms of stretching, depending on your individual needs. For the majority of the population, self-myofascial release (SMR) and static stretching are the most common types of stretching you will perform.

Subjective assessments identify goals you have, eating habits, health conditions that may impact physical activity, and the amount of physical activity currently performed. These types of assessments are subjective because they are reported by the individual person. If you are embarrassed to share this information, you may not always be truthful about it.

Objective assessments are unbiased information about physical aspects of your health. These assessments are quantitative measures and include:
Weight
Resting Heart Rate
Blood Pressure
Body Mass Index (BMI)
Circumference Measurements

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