In this video we will explain cardiorespiratory fitness or CRF and the ways to have a better CRF.
The American Heart Association published an official statement emphasizing that CRF should be routinely checked.
So, what is CRF?
It is the ability of body to take in and use oxygen.
CRF is how the circulatory and respiratory system supplies oxygen to the skeletal muscles.
A person with good CRF can even live longer. It is an important indication of your overall health.
Better CRF can lower rates of cardiovascular disease and death from all causes.
Now, we will explain the benefits of a better CRF:
A better CRF system helps to improve heart and lungs condition.
It can reduce the risk of lung cancer, type 2 diabetes, stroke, and many other associated diseases.
It can even predict mortality compared to other established risk factors such as high cholesterol, hypertension, smoking, etc.
Better CRF means you will have the feelings of wellbeing.
Did you know, low CRF could be emerging as a new risk factor for early death?
But, doing regular exercise improves the circulatory and respiratory system.
Exercise helps in enlarging the heart muscle and enabling more oxygenated blood to be pumped and distributed to the body tissue.
Depression can cause adverse cardiac events;
Exercise can elevate our mood and thus overcome depression.
So let us discuss on some exercises to improve cardiorespiratory fitness:
Do Aerobic exercises like speed walking, jogging, running, swimming or bicycling.
These activities will increase your breathing and makes the heart rate up. This will help to fill your lungs with oxygen.
Aerobic exercises are also sometime known as cardio exercise.
An aerobic exercise plan should be kept simple.
If you use equipments such as cardio machines, it may not be a successful aerobic exercise.
Do aerobic exercise for 30 minutes at least 5 days in a week.
If you like sports go for tennis, basket ball, soccer or squash. They help to improve your cardiovascular fitness.
While doing exercise, monitor how the body feels.
If you feel warm and slightly out of breath, then you are doing the exercise the right way and that is good enough.
Let us know if you want a detailed better CRF aerobic exercise plan.
Now, let’s understand what To Eat to improve cardiovascular function:
Have lots of vegetables, especially green leafy ones and fruits.
Whole grains and legumes.
You can also have small servings of seeds and nuts. Avoid if on a weight loss plan.
Daily carbohydrates such as pastas, rice, breads, cereals, etc.
Do you think you have a better CRF rate? Let’s find out:
CRF is measured by calculating your VO2 max (maximum oxygen uptake), which is your body’s maximum rate of oxygen consumption.
If physically fit, you can perform this test by doing the treadmill test, the 2.4km run test, Cooper 1.5-mile walk-run test or the multistage beep test.
The target heart rate during a treadmill test depends on your age.
For adults, the maximum predicted heart rate is 220 minus your age. So, if you're 50 years old, the maximum predicted heart rate is 220 – 50 = 170.
If you want to know more on these tests, please comment.
In short a better CRF means strong heart, healthy lungs, and clear blood vessels to supply your muscles with oxygen.
If you want more health tips, please comment, like and subscribe this channel. Thank you for watching.
Let us know how you measured your cardiorespiratory fitness. Thank you for watching the video.
Cardiorespiratory Fitness (2020).
The materials and the information contained on Healthy Twigs channel are provided for general and educational purposes only. It is not intended to be a substitute for professional medical advice.The statements in video have not been evaluated by the FDA or any medical authorities and are not intended to diagnose, treat or cure any disease. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Healthy Twigs video.