1. Cardiorespiratory Endurance The ability of the heart and lungs to supply oxygen and nutrients to the working muscles over a long period of time.

2. Benefits of Cardio exercise Weight loss (decreased % body fat) Burns Calories Reduced risk of premature death Reduced risk of heart disease, osteoporosis, diabetes, stroke and certain cancers Reduced resting blood pressure Reduced total cholesterol Increased energy Reduced stress Improved self esteem Decreased feelings of anxiety and depression

3. FITT recommendations Frequency 3-5 days/week Intensity 60-85% HRM Time 20-60 minutes Type continuous rhythmic activities

4. Types of Cardio Continuous Activities Running, swimming, biking, dancing, cross country skiing, rowing, roller blading etc. Intermittent activities Jump rope, bench step-ups, stairs, burpees, jumps, mountain climbers Sports Basketball, football, soccer, rugby, ultimate frisbee, racquetball etc.

5. Today’s workout Set 1 Scissors jumps Jumping jacks Mountain climbers Burpees *2nd partner pushes mat/weights down and back

6. Set 2 Lunge jumps Donkey Kicks Line jumps Frog jumps *2nd partner pushes mat/weights down and back

7. Set 3 Bench step-up Bench 1 foot step-up (left) Bench 1 foot step-up (right) Over the top taps *2nd partner pushes mat/weights down and back

8. Exit Ticket Quiz List 3 benefits of doing cardio exercises? How many days a week does the FITT principle suggest you do 20-60 minutes of cardio? 3. Does cardio primarily burn calories or build muscle?