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Cardiovascular Endurance Plan
Cardiovascular endurance (also known as cardio) is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues for prolonged periods.
Examples of cardiovascular exercises include:
- Hiking
- Canoeing
- Running
- Rollerblading
- Bicycling
- Skateboarding
- Walking
- Mowing the lawn
- Throwing a ball (baseball, softball, football)
- Jumping rope
- Karate
- Swimming
- Gymnastics
- Aerobic dancing
- Water aerobics
FITT Principle
Children and teenagers should have 60 minutes (1 hour) or more of physical activity daily. When creating your own cardiovascular endurance plan, use the FITT equation.
| Frequency | 5-7 days a week |
|---|---|
| Intensity | 65-85% of maximal heart rate |
| Time | 20-60 minutes |
| Type | Aerobic exercise |
Review
- Review your SMART Goals for your Cardiovascular Assessment (PACER or One Mile Walk/Run).
- Review the information in the 3.04 Cardiovascular Endurance lesson.
Physical Activity
You are focusing on your personal cardiovascular endurance plan.
Complete at least three activities for fitness activity and a total time of 60 minutes. You will be targeting personal cardiovascular fitness plan. Choose activities that will help you achieve your goals.
Through these activities, you will learn:
- How to create a personal fitness plan for improving cardiovascular endurance.
- How you feel about the proposed plan and design to meet your personal goals.