Cardiorespiratory Endurance Exercise
Ø Helps the body become overall more efficient.
Ø More easily able to overcome physical challenges in our daily lives.
Ø It also lower risk for many chronic diseases.
Benefits of Cardiorespiratory Endurance Exercise
1. Improved Cellular metabolism
ü Regular endurance exercise enhances your ability to produce and use energy efficiently. Cardiorespiratory
training improves metabolism by:
Ø Increasing the number of capillaries in the muscles.
Ø Training muscles to make the most of oxygen and fuel so they work mor efficiently.
Ø Increasing the amount of mitochondria in muscle and brain cells.
Ø Increases the ability of cells to work effectively, preventing fatigue and abnormal heart rhythms.
2. Reduce Risk Chronic Disease
Ø Regular endurance exercise lowers your risk of many chronic, disabling diseases.
Ø It can also help people with those diseases improve their health and quality of life.
Ø These diseases include cardiovascular disease, cancer, type 2 diabetes, and osteoporosis.
3. Improve Immune Function
4. Improved Psychological and Emotional well- Being
How to Assess Your Cardiorespiratory Fitness?
Ø1 mile walk test
Ø3-minute step test
Ø1.5mile run/ walk test
ØPacer/beep test
Core and Strength Training Exercises
Ø These exercises can help improve your balance, stability, and core strength.
Ø It also core training is the strengthening and conditioning of the core muscles surrounding
the middle of the body- the abdomen, hips, pelvis and lower back.
Ø These muscles protect the spine and are responsible for stabilizing and balancing the body
during movement.
Here are our Top 5 Core Exercise
1. Plank
2. Reverse Crunch
3. Bird dog Crunch
4. Bicycle Crunch-Sitting
5. Glute Bridge
1. Plank
Øan isometric exercise that strengthens the core by holding a push-up position
for as long as possible
ØIt's a full-body exercise that works the upper body, core, and lower body.
ØThere are 3 types of Plank: forearm plank, sidearm plank, straight arm
plank
Benefits of Plank
•Core strength
Planks build strength and stability in your core muscles, which can help with
other exercises like squats and bench presses
•Back health
Planks are a good alternative to ab exercises like crunches and sit-ups because
they don't involve spinal flexion
•Stability
Planks help improve stability and alignment by engaging your glutes.
How to do a plank
1.Lie on the ground with your elbows directly under
your shoulders
2.Place your palms on the ground and your feet
shoulder-width apart
3.Push your body up so that your weight is on your
forearms and toes
4.Keep your body straight
Forearm Plank Straight Arm Plank
Side Arm Plank
2. Reverse Crunch
Ø an exercise that strengthens your core muscles, particularly your lower abs and obliques.
Ø It's an intermediate exercise that doesn't require any equipment.
Benefits of reverse crunches
•Improves core strength - Reverse crunches help build ab muscle and improve core strength
and stability.
•Easier on the neck and back- Reverse crunches are less taxing on the neck and upper back
than traditional crunches.
•Safer for people with neck or back pain- Reverse crunches are a safer and more
comfortable option for people who are prone to neck or back pain.
How to do a reverse crunch
1.Lie on your back on a mat with your knees bent and feet flat on the floor.
2.Exhale and contract your core muscles.
3.Lift your feet off the floor.
4.Raise your hips off the mat, keeping your knees bent at a 90-degree
angle.
5.Hold for a moment, then slowly lower your feet back to the floor.
6.Repeat for at least 10-12 repetitions.
3. Bird Dog Crunch
Øa core exercise that involves extending one arm and the opposite leg while on
all fours.
ØIt's a variation of the bird dog exercise, which is a bodyweight move that
strengthens the core, glutes, and upper back.
Benefits
•Helps build a strong core
•Improves balance, posture, and stability
•Helps protect your spine
•Can help with lower back pain
•Can help counteract the effects of too much sitting
How to do a bird dog crunch
1.Start on all fours with your knees under your hips and wrists under your
shoulders.
2.Engage your core and keep your back straight.
3.Extend one arm straight out in front of you and the opposite leg straight out
behind you.
4.Hold the position for a few seconds.
5.Crunch your elbow into your knee.
6.Extend both limbs back out.
7.Repeat with the opposite arm and leg.
4.Bicycle Crunch – Sitting
Ø core-strengthening exercise that's easier to do than a traditional bicycle crunch. It's a good
option for people with neck or back pain, or who don't have enough core strength.
Benefits of bicycle crunches
•Core strength: Bicycle crunches strengthen your core, which can help with everyday
activities like lifting, climbing stairs, and reaching.
•Posture: A strong core can help you maintain good posture.
•Back pain: A strong core can help prevent lower back pain.
•Injury risk: A strong core can help reduce your risk of injury.
•Coordination: Bicycle crunches can help improve your coordination.
•Flexibility: Bicycle crunches can help improve your flexibility.
•Stability: Bicycle crunches can help improve your stability.
How to do a seated bicycle crunch
1.Sit up straight in a chair or on the floor with your feet flat on the
ground
2.Place your hands behind your head with your elbows out to the sides
3.Tighten your core muscles
4.Rotate your torso to the left while lifting your left foot
5.Use your abdominal muscles to bring your right armpit toward your
left knee
6.Lower your left foot and return to the starting position
7.Repeat on the other side
5. GluteBridge
Øa physical exercise that helps to strengthen the gluteus muscles (located in
your buttocks) and hamstrings.
Ø It can help to increase hip flexibility and lower back health.
Key benefits of a glute bridge:
•Improves hip strength
•Stability and flexibility
• can help with lower back health
• is a good exercise for overall glute development.
How to do a glute bridge exercise
Ø With your feet flat on the ground and spread hip-width
apart, drop your glutes slowly toward the ground.
Ø Lift your hips back up slowly and squeeze the muscles
at the top of the movement.
Ø You can hold weights or a weighted bag on your hips to
add more resistance.
Benefits of Core and Strength Training Exercise
ØCore exercise improve your balance and stability
ØStrong core muscles make it easier to do mosr physical
activities
ØCore exercise can help you reach your fitness goal
ØInjury Prevention
ØImproved Posture
ØImproved Lifting Efficiency
