Outline
- Components of an Aerobic Program
- Caloric Expenditure
- Elements of an Aerobic Workout
- Phases of an Aerobic Training Program
- Types of Aerobic Training
- Miscellaneous
Aerobic Exercise Prescription
*Frequency
*Intensity
*Time
*Type
Aerobic Exercise Prescription for Adults for Health
* To promote and maintain health, all healthy adults aged 18-65 yr need moderate-intensity aerobic activity for a minimum of 30 min of five days each week or vigorous-intensity aerobic capacity for a minimum of 20 min on three days each week.
Aerobic Exercise Prescription
- Frequency: 3-5 times/week
- Intensity: 50-85% of VO2max
- 50-85% HRmax Reserve
- 65-90% HRmax
- Time: 20-60 min
- Type: Aerobic in nature
Exercise Mode
- Needs to be aerobic in nature
- Large muscle group in slow, rhythmical pattern
- Choose something you'll enjoy
- Must be convenient and accessible
- What's the injury risk
Components of an Aerobic Exercise Prescription
- Frequency
- 3-5 times/wk
- Intensity
- 50-85% of VO2max Reserve
- 50-85% HRmax Reserve
- 60-90% HRmax
- Somewhat Hard to Hard
- Time (Duration)
- 20-60min
- FIT = Caloric Expenditure
- 150-400/workout
- 1,000->2,000/wk
What is intensity for aerobic activity based on?
- Based upon a percentage of maximal oxygen uptake (V02max)
- Recommended Intensity
-50-85% of VO2max
- 50-85% of HRmax Reserve
- 65-90% of HRmax
- Percieved Exertion
- 12-16 on Borg Scale (Somewhat Hard to Hard)
Aerobic Exercise Intensity and Heart Rate
- Assume there is a linear relationship between the increase in oxygen uptake and heart rate
- This holds true for activities like walking, running,
swimming, cycling, rowing although there may be some slight differences
- Just because you get your HR up,
Exercise HR
-HRmax
-Measure during maximal exercise
-Estimate (220 -age)
-This can be inaccurate (+12 bpm)
Using HRmax and Heart Rate Reserve to Prescribe Exercise Intensity
- If someone has a HRmax of 200 beats/min and a HRrest of
60 beats/min, what is their training HR zone?
- Using Heart Rate Reserve
X(HRmax-HRrest) + HRrest
50%(200-60) + 60 = 50%(140) + 60 = 70 + 60 = 130 bpm
85%(200-60) + 60 = 85%(140) + 60 = 119 + 60 =1
Borg's Rating of Perceived Exertion
6 No exertion at all
7 Very, very light
8
9 Very light
10
11 Fairly light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Very, very hard
20 Maximal exertion
- 9 or Very light for a healthy person is like walking slowly.
- 13 or somewhat hard�it stil
Assessing Aerobic Intensity the Old Fashioned Way: The Talk Test
Can't talk?
Slow Down
Talkin' a mile a minute?
Speed up
Progressive Overlooad for Intensity
- How would you apply progressive overload to intensity?
- How do heart rate and perceived exertion
have a built in progressive overload?
Recommended Frequency for Aerobic Fitness
- 3-5 days/week
Recommended Duration
- 20-60 minutes
- What's the problem with just using just minutes
A higher fit person exercising at a higher intensity doesn't need to go as long as a lower fit person.
Need to determine calories or kcals expended.
Energy Expenditure: Key to Aerobic Fitness
- FxIxT = FIT = kcals = value of exercise program
- 150-400 kcals/workout
- 1,000->2,000 kcals/week
- Energy Expenditure = FIT
Frequency x Intensity x Time
Intensity = oxygen uptake or kcal/min
1 L oxygen = 5 kcal
Determining kcals
- Joe exercises at an oxygen uptake of 2.0 L/min, how many calories does he expend per minute?
2 l/min x 5 kcal/l = 10.0 kcal/min
- How many minutes does he need to exercise to expend 1,000 kcal?
1,000 kcal/10 kcal/min = 100 min 3,000 kcals?
3,000 kcal/10
Joe's Exercise Program
- 1,000 kcal (100 min)
3 days per week for 33 min
4 days per week for 25 min
5 days per week for 20 min
- 3,000 kcal (300 min)
3 days per week for 1 hr & 40 min
4 days per week for 75 min
5 days per week for 60 min
6 days per week for 50 min
If the intensity is the same, how can we compare the value of workouts?
- Duration x frequency
- 40 min x 3 days = 120 min
- 30 min x 4 days = 120 min
- 20 min x 6 days = 120 min
Progressive Overload:
~Volume
- Duration x Frequency
- ~10% each week
- Running 10 mi/wk add 1 mi/wk
~Intensity
- ~5% every 2-3 wks
- 5% when comfortable at current level
Thought Question
You are a personal trainer with a 40 yr old client. You have estimated their HRmax and training HR zone. The client appears to be doing fine, but when you take their HR it is 175 beats/min which above their training zone. What might be happening?
- They h
What are Three Elements of a Good Cardiorespiratory Training Session
- Warm-up
- Conditioning period
- Cool-down
Why Warm-Up?
- Prepares one for efficient and safe functioning of the heart, blood vessels, lungs, and muscles
- Increase HR, breathing, Q, & muscle temp
- Reduce risk for injury
- Reduces muscle & joint soreness during first part of workout
What should a warm-up include?
- Minimum of 5-10 min of lower intensity activity
- Should include dynamic flexibility
- Movement Prep
Why cool-down?
- Promote blood return to the heart
- Reduce muscle soreness
- Decrease risk of cardiac event
What should a cool-down include?
- Minimum of 5-15 min of low intensity activity using the endurance training mode
- Ideal time to stretch
An Individualized Exercise Program is Best Accomplished in Phases
- Starter or Initial Phase
- ~4 wks
-Slow Progression Or Improvement Phase
- 4-5 months
- Maintenance Phase
How might the starter Phase last? What might effect the length of this phase?
- 2-6 weeks
- Current fitness level
Slow Progression Phase
- 12-20 weeks
- Higher level aerobic activity
- Alternate days
- Be conservative with intensity
- Provide time to adapt to the stress of exercise
Maintenance Phase
- You've arrived!
- Reassess goals
- Set new targets
- Add different activities
Beyond Fitness: Training for Endurance Performance -- Interval Training?
- Alternating an interval of high intensity with an
interval of low intensity
- Components
- Length of work interval
- Speed of work interval
- Number of work intervals
- Length of recovery interval
- For aerobic fitness the time length of the rest
interv
Sample Interval Training for Aerobic System
Time Repetitions Work:Rest Ratio
3.0 - 5.0 min 3 - 10 1:1 or 2:1
Sample Interval Training for Anaerobic and Aerobic Glycolysis
Time Repetitions Work:Rest Ratio
1.5 - 3.0 min 4 - 8 1:2
What is Cross Training?
- Using several different training modes
Why Cross Train?
- Reduce boredom
- Off season conditioning
- Reduce injury risk
- Rehab from injury
Disadvantages of cross training?
- Specificity
Effects of Cross Training in Runners
- Increase training volume by 10% by
- Running
- Swimming
- No change in training
What is Tapering?
- Decreasing training volume to optimize performance
- Usually decrease duration/volume, but not intensity
- Studies show that with tapering (80-90% decrease in duration) there is about 3%improvement in performance