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CARDIOVASCULAR ENDURANCE Cardiovascular Endurance is the ability of the lungs heart and blood vessels to deliver adequate amounts of oxygen and nutrients to the cells to meet the demands of prolonged physical activity Benefits of Cardiovascular Fitness 1Decrease in resting heart rate and blood pressure 2Decrease in blood lipids like cholesterol and triglycerides 3Decreased recovery time after exercise 4Increase in cardiac muscle strength and oxygen carrying capacity of the body 5Maintenance of ideal body weight Efficient Cardiovascular Activities 1Swimming laps in the pool There is no cost of this activity unless you need to buy a bathing suit 2Running Potential cost might include a membership at a gym to use their treadmill or to purchase your own treadmill 3Jump-rope There should be no cost unless you need to buy a jump rope I plan on using these as well as other various activities such as jogging and brisk walks to improve my own level of cardiovascular endurance ACTIVITY FREQUECY DURATION COMPLETED JOGGING3 TIMES A WEEK1 TO 2 HOURSYN SWIMMING2 TIMES A WEEK1 TO 2 HOURSYN JUMP ROPE5 TIMES A WEEK TO 1 HOURYN BRISK WALK2 TIMES A WEEK TO 1 HOUR YN MUSCULAR STRENGTH Muscular strength is defined as the maximum force that can be exerted by a muscle or muscle group Benefits of Muscular Strength 1Reshaping your body 2Increasing your metabolism 3Strengthening your bones 4Improving posture 5Increases your self-esteem Efficient Strength Training Activities 1Push-Ups No cost at all 2Pull-Up No cost 3Bench Jump No cost My goal for improving my level of muscular strength is to work out more often and lift heavier weights ACTIONS MUSCLES SETS REPS Knee ExtensionsQuadriceps2
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