Cardiovascular Exercise

types of cardio training

Long, slow distance Pace training interval training repetition trainin

exercise economy

ability to be efficient in terms of movement and energy expenditure must consider BIOMECHANICS and physiology safety and injury prevention

cardiovascular programming

after learning the basics of a CV workout, many factors considered choices including cross-training, detraining, resistance training, etc affect success or failure toughest for in-sport athletes

Pace - IMPORTANT

aka exercise velocity monitors exercise intensity through use of a time standard (ex: 6 minute mile pace, or train at race pace) SHOULD BE USED ONLY MY ADVANCED EXERCISERS sedentary people are unaware of what stress will do to body does not take into account environmental factors

interval training - IMPORTANT

alternating periods of work and rest (rest is relative, with exerciser continuing to move) work periods at or near max VO2 (30sec - 5min) effective for VO2 increase rest periods follow immediately (50-60%max VO2) roughly 1:1 work/rest ration - may start easier than this (flexible) for intermediate/advanced exercisers not everyday training greater benefit than LSD ex: fartlek

Why include regular aerobic training?

best way to decrease body fat increase blood volume increase oxygen to working muscle increase oxygen exchange in lungs increase cardiac output increased cardiac output decreased resting heart rate and ventilation increased ROM and vitality

acclimatization

body must be made ready to exercise in heat focus on maintaining THR with a smaller workload until acclimatized hydration essential - remind clients to come hydrated have client weigh self pre and post exercise to determine water loss

sub-max exercise

body uses ATP as primary fuel source ATP is created by aerobic breakdown of sugars in body

overload/specificity

come into play when developing a cardiovascular program vartiety

factors or account for with programs

environment physical fitness level injuries age overload is essential specificity concepts energy production energy expenditure

determining exercise intensity

first use VO2 once baseline is established, use HR most popular method is karvonen formula for target HR 1, find predicted max by taking 220 - age 2. find Heart Rate reserve (HRR) by taking predicted max minus RHR 3. find target HR by multiplying HRR by exercise intensity (% of max) and adding RHR another popular method is % of max HR method 1. 220 - age 2. APMHR * intensity (%)

resistance training

for optimal fitness should be used in combo with CV exercise (perform area of emphasis first) increases metabolism and burns fat more quickly aids in prevention of overuse injuries balances effects of muscel atabolism in high-volume, high intensity exercisers reduces possible muscle imbalances from CV training

low intensity training - IMPORTANT

goal of decrease in cholesterol, fat loss often special/aging pops ex: at 55 -65% max HR primary fuel is fat stores longer duration decreased BP decreased RHR decreased fat loss limited increase CV function

VO2 max

good measure of client's aerobic fitness measures max aerobic power lets leader know how much oxygen a client can take in and use (capacity)

Types of Cardio Exercise - IMPORTANT

high intensity moderate intensity low intensity

duration

length of given session must be closely related to intensity (HR) greater intensity = shorter duration

effective exercise leader

mastery of heart/long phys increased O2 efficiency, blood flow, etc use cardio and strength in conjunction don't neglect resistance

intensity

measure of exertion increased intensity = greater increase in CV function decrease intensity = increase duration = increased potential for fat burning (due to mobilization of FFA in bloodstream) HR is favorite indicator of CV exercise and intensity! simple/effective way to monitor = karvonen % max HR or HR monitors (teach clients to monitor own HR)

exercise training variables

mode duration intensity HR pace frequency all of these must be considered to create an effective and safe cardio exercise program

repetition training

modification of interval training short bouts of work followed by long recovery works periods at/above VO2 max recovery periods 4-6x work periods in length ratio generally 1:5 work/rest important for anaerobics

Long SLow Distance (LSD)

most common form used sub-max for extended duration increased fat utilization may lead to increased risk of overuse injury % of max HR achieved in variable, based on pop, fitness level, etc little variation can be walking

moderate intensity training - IMPORTANT

most exercisers are in this phase goals of fat/weight loss and CV improvement usually 65-75% of max HR uses carbs and fat stores a energy sources longer in duration than High intensity moderate increase in CV function, cardiac muscle strength, and cell sensitivity to insulin moderate decrease in cholesterol, BP, and body fat %

environement

much CV exercise performed outdoors presents unique challenges to exerciser, exercise leader can dramatically affect/harm exerciser must be explained to clients importance of layers in the winter factors to watch for include: temperature, windchill, sun exposure, humidity, attitude, slippery, allergins, surface, shoe wear, etc

frequency

number of sessions within a given time period(generally 1 week) increase intensity, increase duration, decrease frequency minimum of 3x per week should be used to realize CV gains can go as high as 6-7x/week for low intensity higher level performers train with more frequency to build and maintain CV gains goal of frequency control is to ensure that the client/exerciser is allowed proper time for recovery from previous training session relative rest = variable that must be programed in

Detraining

occurs commonly exerciser limits/stops training for various reasons (illness, injury, personal reasons) important to monitor the detrained exerciser for frequency, intensity, duration limiting training instead of stopping it lessens effects of detraining better to control variables and systematically work back up instead of stopping completely

pace/threshold training

often used by competitive athletes work at level near anaerobic threshold (at/beyond threshold, body can no longer supply energy via respiration) can be steady-state (stay at/near threshold level for 20 min +) can be intermittent (increase intensity, recovery, increase intensity, recovery, etc) difficult to actually measure but can do so through blood and gas measures)

gains and risks of increasing physical activity

optimal training intensity, frequency and duration range giving greatest improvement in % VO2 max with smallest risk of orthopedic problems and cardiac implications: 60-80% VO2 max 3-4 days/week (frequency) 20-30 minutes/day (duration) *chart on page 87

benefits of Cardio

reduced BP (syst/diast) increased HDL, decreased tryglicerides decreased body fat, decreased intraabdominal fat (apple/android shape more prone to cardiovascular disease) decreased insulin needs, increased glucose tolerance(reduced risk of diabetes) decreased anxiety and depression increased independent living increased physical wellbeing and quality of life increased max O2 uptake decreased O2 cost for a given submax intensity (more important for most pops) decreased HR and BP at a given submax intensity increased capillary density in skeletal muscle increased lactate threshold increased exercise threshold for onset of disease symptoms (angina, claudication/vascular ineffitiency)

lifestyle

risk factors such as smoking, alcohol/drug consumption, excessive stress, etc important for exercise leader to use judgement and if unsure to ask for assistance in this area, as many people with drug/alcohol problems may not be honest about them

high intensity training - IMPORTANT

small % of exercisers work at increased % of max HR (often 85% and up) uses lots of energy (carbs primary fuel source) increased O2 carrying capacity of blood increased cardiac/respiratory function (also increases cardiopulmonary risk) stronger cardiac muscle (better pump) decreased resting HR (use as basis for training) often used as interval training which has profound effects on CVD

Lactate Threshold

the point during exercise in which there is an abrupt increase in blood lactate concentration how close to this threshold can an athlete stay while competing without crossing over?

Heart Disease

top major cause of death in US one effective way to combat it is to participate in cardio exercise

Mode

type of exercise performed (biking, running, etc) most exercisers should try for variety those training at high intensities for specific goals should match closely the activity being trained for (SAID) -stillimportant to cross-train and change mode/plane of movement

cross-training

very effective means of training the CV system has benefit of stressing the body differently with each session decrease risk of injury due to overuse (common injury in aerobic-type activity) also benefits the beginning/intermediate user by keeping routine new and exciting. increased adherence and maintaining motivation may not be favored by event athletes who generally train more specifically adaptive vs adapted (same mode) bodies