Cardiorespiratory Fitness (CRF) refers to the ability of the body to supply oxygen to muscles during sustained activity. There are many benefits of cardiorespiratory fitness. It can reduce the risk of heart disease, lung cancer, type 2 diabetes, stroke, and other diseases. Cardiorespiratory fitness helps improve lung and heart conditions and increases feelings of wellbeing.
Current guidelines suggest most individuals get between 60-300 min of activity at a moderate intensity per week.
We know everyone is at a different point in their health journey, so we have created three levels to choose from during the month of January. During this challenge, we are looking for TOTAL mins throughout the week
(ie: Day 1: 20min, Day 2: 10 min, Day 3 20min, Day 4 10min, Total 60min)
Level 1: 60 min/week
Level 2: 90 min/week
Level 3: 120 min/week
There are a number of different at-home activities you can do in order to achieve this goal.
Ex: stair steps, bike, run, walk.
We will also be setting aside the time you can come in and use our bikes or rowers in the gym during non-training hours.
It is important to monitor your heart rate during these activities. For ease, we are recommending keeping your heart rate between 125-155 bpm during this training.
If you do not have a way to monitor your heart rate, we can also use a basic breathing method.
Level 1: you are able to breathe in through your nose and out through your nose (easy)
Level 2: you are able to breathe in through your nose and out through your mouth (moderate)
Level 3: you have to breathe in through your mouth and out through your mouth (very hard)
We recommend that you stay within Levels 1 and 2 during this training.
During this challenge please document the level you are choosing, your min, and your activities. At the end of the challenge, we will pick a winner based on consistency, effort, and social sharing (posting your activity in the group).
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