Respiratory Fitness Training

Respiratory fitness, also known as cardio-respiratory or aerobic fitness, is a condition in which the human body efficiently uses oxygenated blood to feed muscles, allowing for extended physical activity. There are many aerobic training exercises to increase your cardio-respiratory fitness.

  1. Frequency

    • Beginners should do aerobic training three times a week with a rest day between each exercise day. As your fitness level increases, you can build up to training five days a week.

    Intensity

    • Training intensity should be between 60 and 90 percent of your heart rate reserve. This span is known as your training heart rate (THR). Training below THR is ineffective, and training above THR may be harmful.

    Time

    • The length of time you train is inversely proportional to the intensity. More intensity for a shorter time can produce the same effect as less intensity for a longer time. Generally speaking, at least 20 to 30 minutes at THR will improve your aerobic fitness level.

    Type

    • Aerobic exercises that require large amounts of air and large muscle groups will improve your cardio-respiratory fitness. Examples are running, swimming, rowing, bicycling and stair climbing.