Cardiovascular Exercise

Progressions of aerobic exercise - IMPORTANT

1. walking/beginner 2. transition 3. varied aerobic activities

Common Class Progression - IMPORTANT

1. warm up 2. aerobic phase 3. cool down 4. strength/toning phase 5. flexibility increase movement and specificity gradually most aerobic programs contain variations of these central components various specialty courses may eliminate one or more components must be varied to meet the needs of population being exercised attention must be paid to diversity of ability and fitness within classes

why aerobic exercise?

1. weight loss 2. lower risk of heart/pulmonary disease 3. improves quality of life

Varied aerobic activities

After: 1. exercise is a regular activity 2. moderate intensity can be safely performed for extended periods 3. second progression completed The following moderate/high intensity exercises can be added: 1. running (often used inappropriately) 2. biking (with safety and balance challenge noted) 3. moderate intensity aerobics classes 4. other moderate intensity activity classes 5. low-level competitive activities (may push too hard; injury) standard time is typically an hour note seat size on equipment for the obese

general goal of aerobics programs

To improve the cardiovascular function of the body, improve muscle tone and flexibility in a safe and effective manner tone = endurance and strength prolonged increase in HR

shin splints

a strain to the tibialis posterior/anterior can be due to lack of muscular fitness, poor/incorrect footwear, hard contact surface, or overuse example of microtrauma

What is aerobic exercise?

activity of varying intensity designed to improve cardiorespiratory endurance body fueled by aerobic energy system many types can be many things - is inclusive

faster recovery time

after exercise, the body is able to recover to a resting state more quickly seen with conditioning

lower heart rate per task

as fitness increases, the demands on the heart to perform the same task decreases (think older adults, cardiac risks) ex: shovel after the first snow fall of the year

higher max oxygen uptake

body uses more oxygen better longer performance more resistance to fatigue seen through genetics and training

muscle soreness/strains

common to sedentary individuals just beginning a program delayed onset muscle soreness within 24 hrs of session can last 2-5 days static stretching can help decrease soreness (decrease in Hlac in muscle tissue and increased blood flow) - now more emphasis on the static stretching is very normal especially when just beginning a program (want to ease into it)

better gas exchange

due to increased numbers of capillaries that can efficiently exchange O2 and CO2

Frequency

duration of sessions and number of sessions per week balance benefit with cost physiological/psychological

essentials of habit forming

encouragement positive inforcement proper motivation especially at the start of a program!!

side stich

generally occurs when attempting to exercise at too high an intensity thought to be due to lack of oxygen to respiratory muscles

strength/toning phase - IMPORTANT

generally performed while seated/lying on the floor resistance exercises using body weight or small hand weights increase muscle strength and endurance common muscle groups targeted are abs, biceps/triceps, pecs/delts, quads, glutes, hamstrings mustiple reps without fatigue need overload for strength balance esp core but not just core

cool down - IMPORTANT

gradual decrease in HR prior to flexibility work keeps blood from pooling in extremities decrease intensity activities moving extremities smoothly and slowly (ex: arm swings) use of muscle contractions to move blood back to central

transition -IMPORTANT

here individuals can move from walking program to moderate intensity aerobic exercise via 1. interval training (walk, jog, walk or bike slow, fast, slow) 2. move into low-intensity activity classes (do this later because they cannot be monitored closely here) switch up ratios, vary intensity, and use relative rest

What are the benefits?

higher vo2 max increase in cardiac strength faster recovery time lower heart rate per task increased fat burning enyme count better gas exchange lower blood pressure lower cholesterol

increased fat burning enzyme count

increased fat burning enzymes increased utilization of FFAs significant because most people start exercising to lose weight

factors to consider

intensity population capabilities desired outcome frequency

Aerobic Dance Courses

introduced in late 1970s became a large part of American fitness culture by early 80s many biomechanical and physiological principles were not understood or utilized, so many injuries occured over time, aerobics classes have evolved into one of the more popular forms of cardiovascular exercise courses have grown from traditional floor aerobics to numerous other types

forming habits

it takes approximately 3 weeks for an activity to become a habit contextual to individual, range from 18-254 days!

lower cholesterol

lower total cholesterol lower LDL lower triglycerides increased heart health increased HDL

warm up - IMPORTANT

movements starting at lower intensity and becoming more intense prepare the body for exercise increase body temp increase blood flow to the muscles movements become specific to upcoming movements and work to increase heart rate

common injuries

muscle soreness/strains shin splints overexertion muscle cramps side stitch

considerations for beginning exercisers

negative self image fear discomfort adherence motivation (continually explore this)

intensity

often difficult to determine without a fitness assessment (load OR volume; % of max HR guidelines = 20-6-min of exercise at 50-85% of HRR max, 3-5 days/week (has been recent trend to increase volume and do more longer) dose-response relationship = 1 unit of dose to 1 unit response expected -uncertain of minimum requirement or added benefits

muscle cramps

often due to dehydration, electrolyte depletion can often be relieved by stretching

lower blood pressure

reduces internal pressure, lessening risk of stroke

walking/beginner - IMPORTANT

sedentary individuals must begin here note that not everyone is a walker (jogging and running not best for many people - be creative!) 1. this must become a regular habit 2. goal is to develop a physical and mental level of comfort with exercise, to reduce fatigue, to eliminate pain 3. gradual increases in pace and distance must be affected in order to make progress

overexertion

signs can include irregular heartbeat, increased BP, fainting, pale skin, headache, nausea, lightheadedness, difficulty breathing, cramping, dizziness watch of these symptoms in clients

increase in cardiac strength

stronger heart pump more blood per stroke fewer beats per minute important because the heart RESTS between strokes a drop in resting HR from 70bpm to 60bmp saves the heart 14,400 beats per day and 5,256,000 beats per year! (average is 70-80) (ease the burden on your heart!) remember that your heart is Always on

desired outcome

to limit disease and improve overall health to burn fat to improve cardiorespiratory fitness etc

progression - IMPORTANT

vital to follow progression and to monitor client regularly to ensure safe passage from one level to the next start low and move up. er towards caution remember physical limitations of client some individuals will NEVER be able to attain a moderate to high fitness level due to age, disease, or other factors ensuring safety of the client is vital to being an effective exercise leader

many types of aerobic exercise

walking, jogging, running biking cross-country skiing aerobics classes et. do what you can

samples aerobics programs of today

water aerobics, resistance ball aerobics, cardio kickboxing, spinning, pilates/mat science, tai chi/yoga, chair aerobics, combo classes, low/high impact aerobics, physioball/core stability, circuit training, step/multi-step aerobics, kettle ball classes, sumba

aerobic phase - IMPORTANT

when the heart rate has reached the target training zone, the aerobic phase is started increase intensity, more sugar; decrease intensity, more FFA goal = to maintain HR in target zone for 20-30min target zone is generally 60-85% of max HR in healthy pops primary fuel source during this period is glucose once depleted, use of FFA up to 80% IF the activity remains in lower target Zone

flexibility phase - IMPORTANT

work is done to maintain or increase flexibility of major joints stretching is generally static and positions are held for 10-30 sec also effective in reducing post exercise muscle soreness less used now, but still useful

population capabilities

young/old, fit/unfit, diseased/healthy, injuries, attitudes, environment