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Benefits of Cardiorespiratory Training
• Increased exercise efficiency• Decreased resting heart rate• Increased cardiac output• Increased lactate threshold• Improved recovery• Decreased body fat• Among MANY others
Energy Systems in the Body• Three main systems– Immediate energy stores– Glycolytic system– Oxidative system
• All have specific instances they are used• All function to produce ATP (Energy)
Immediate Energy Stores• The amount of ATP immediately available• The amount of PCr available for immediate
use– PCr is used to synthesize ATP
• Used for explosive movements
Glycolytic System• Anaerobic energy pathway• Used for activities lasting up to 1-2 minutes• Involves the production of lactate and
hydrogen ions
Oxidative System• Aerobic energy pathway• Used for activities lasting longer than 2
minutes and recovery
Goals of Cardiovascular Training• Improve Aerobic Capacity• Increase Lactate Threshold• Improve Exercise Economy• Secondary goals may include– Weight Loss– Improved health
Lactate Threshold• The point where lactate production exceeds
lactate clearance• In theory, you could exercise forever, if you
remain below this point
Exercise Economy• Exercise Efficiency• How much energy is used for a given work
load• This can be tested through metabolic analysis
Types of Training Programs• Long Slow Distance– About 70% (60-80%) of max effort– “Conversation pace”– Longer duration– Should make up the majority of training program
when first starting training, and should decrease with a greater aerobic capacity
Types of Training Programs• Pace/Tempo Training– At lactate threshold or slightly faster than race
pace– Often referred to as threshold training– Can be done continuously or intermittent
Types of Training Programs• Interval Training– Should be at an intensity close to 100% VO2 max– Exercise bouts are shorter (30 sec to 3-5 min) with
a 1:1 work:rest ratio– Should not be performed until a firm aerobic base
is attained
Types of Training Programs• Repetition Training– Completed at intensities greater than VO2 max– Exercise bouts last 30-90 seconds– Work:Rest ratio = 1:5– As before, should not be used until a strong
Types of Training Programs• Fartlek Training– Involves a mixture of LSD and HIT– An individual would exercise for 1 minute at 70%
and then 95% for 1 minute, and repeat through the duration of the exercise bout
How to Determine Training Intensity
• Ratings of Perceived Exertion (RPE)• Metabolic Equivalents (METs) • Heart Rate– Most Preferable in most cases
• Power Measurements– Can be very useful in many cases
Heart Rate Calculations• Measuring Resting HR– Lie in a dark, quiet room for at least 10-15
minutes– After 10-15+ minutes of relaxing in a supine
position, take your resting heart rate
Heart Rate Calculations• Maximum Heart Rate– Measuring– Calculating• 220-Age• 205-(1/2 Age) - (Males only)• Ball State
– Males: 203.9 – (.812*Age) + (.276*RHR)-(0.084*kg)-(4.5*SC)– Females: 204.8-(0.718*age)+(0.162*RHR)-(0.105*kg)-(6.2*SC)
Heart Rate Calculations• Karvonen Formula– Predicts Training zone from a combination of resting
heart rate and maximum heart rate– Why use this over a straight % of max heart rate?
Training Intensity = RHR + ((MHR-RHR)*Intensity)
RHR = Resting HR Heart Rate ReserveMHR = Max HR
Duration and Progression• Duration is often determined by the intensity• Total training load should not increase by
more than 10% each week• Progression can be manipulated with a variety
of combinations of:– Frequency– Intensity– Duration
Overtraining• Overreaching– Beginning to see signs of reduced performance– Best to catch at this point; only about 3-6 months
to recover
• Overtraining– Individual is unable to perform at desired level– 6 months to 1 year to recover
Fat Burning Zone• Based on the fact that at lower intensity a
greater percentage of fat is used as fuel• While this is true, it doesn’t tell the whole story• Example
– If an individual exercises at a low intensity, they can burn ~200 calories in 30 mins, 50% coming from Fat, 50% from CHO = 100 calories in Fat
– If an individual exercises at a high intensity, the can burn ~ 400 calories in 30 mins, 30-40% from Fat, 60-70% from CHO = 120-160 calories in Fat
Fat Burning Zone• While this may make theoretical sense, once
applied, it is no more than one of the many gimmicks that surround health and fitness