PP - Aerobic Training Program Design

7/25/2019 PP - Aerobic Training Program Design

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Aerobic Training ProgramDesign

Readings:

NSCA text: Chapter 16pp 389 406

Course web site:

Physical ActivityGuidelines For Americans

2008 - Fact Sheet

Aerobic Training Program Design 2

Synonyms for Aerobic Training

Aerobic training/exercise

Endurance training/exercise

Cardiovascular training/exercise

Cardiorespiratory training/exercise

Aerobic capacity = VO2 (dot over V omitted)[ml O2/kg/min]

3Aerobic Training Program Design

General Training Principles

Specificity of Exercise

You must stress the cardiorespiratory system toproduce adaptations in aerobic capacity

Resistance training is not a effective stimulus to

produce significant increases in aerobic capacity There is some transfer of capacity from one

aerobic exercise mode to another, but it is not100%

Swimming peak aerobic capacity in a trained swimmerwill not be produced if swimmer runs, due to differentmuscle use pattern



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Program Design Variables

1. Mode

2. Intensity

3. Duration

4. Frequency

5. Progression

6. Variation


More commonly known as: F.I.T.T.FrequencyIntensityTypeTime

Mode of exercise

Variety of modes discussed in

Cardiovascular Activity Techniques unit

Select mode based on:

Training goal (I want to run a 5KM race vs, Iwant to lose weight)

Enjoyment preference (I hate to swim, I findmachines boring, I like the social aspect of

group exercising)

Equipment available, weather

Client physical characteristics (e.g., obese, kneeinjuries, etc.)



1. Mode

2. Intensity

3. Duration

4. Frequency5. Progression

6. Variation


Terms, Abbreviations, BasicFormulae

Resting Heart Rate = RHR

Maximum Heart Rate = MHR

Age-predicted maximal heart rate = APMHR= 220-age (most common formula)

Heart Rate Reserve = HRR = APMHR-RHR



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Intensity of Exercise


Resting VO2

VO2 Max

Resting HR

Maximum HR

Increas

ingaerobicwork

Aerobicexercise

intensity

isbetweenMHR

&RHR

We use HeartRate as aneasy tomeasureindicator ofaerobic workthe body isdoing.

We dont haveto measure VO2while a personexercises



MHRTrue maximum method:Graded exercise test(increasing intensity) to point

where HR no longer increasesHave physician clearance &/or presenceNot typically done outside of training athletes



MHRUse Age-predicted maximalheart rate (APMHR) equation:

APMHR = 220-ageError 10-15 beats/minClient must not be using medication thataffects HR

Obese clients use: APMRH = 200-(0.5 x age)



Training Zone Target HeartRate Range (THRR)determined using:

1) Percent of APMHROROROROR

2) Karvonen Formulatakes into account clients resting HR


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Training zone = 70%-85% APMHR

(55%-65% APMHR for very low capacity clients)

Target HR upper limit = APMHR(.85)

Target HR lower limit = APMHR(.70)


Resting HR

APMHR

Increas

ingaerobicwork

Training Zone by % APMHR

70% APMHR

85% APMHR



Resting HR

APMHR

Increas

ingaerobicwork

Training Zone by % APMHRrelationship to %VO2 max

70% APMHR = 55% VO2 max

85% APMHR = 75% V02 max

So, a person training at 70% APMHR, is training

at approximately 55% of VO2 max


EXAMPLE:

30 yr-old client

APMHR = 220-age = 220-30 = 190 beats/min

Target HR upper limit = APMHR(.85)=190(.85) =162

Target HR lower limit = APMHR(.70)=190(.70)=133

THRR (Target Heart Rate Range) = 133 to 162 beats /min

= 22 to 27 beats / 10 sec


Resting HR

APMHR

Increasingaero

bicwork

Training Zone by % APMHR

70% APMHR

85% APMHR

65% APMHR

55% APMHR

Low CapacityClient


Takes into account clientsresting HR

HRR (Heart Rate Reserve) = APMHR-RHR

Training zone = 50%-85% HRR

Target HR upper limit = HRR(.85)+RHR

Target HR lower limit = HRR(.50)+RHR

Measure RHR in bed after waking up in themorning, or after laying quietly for 15 minutes


Resting HR

APMHR

Increasingaero

bicwork

Training Zone by Karvonen (HRR) formula

50% HRR

85% HRR Hear

tRateReserve


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EXAMPLE:

30 yr-old client, RHR = 70 beats/min

APMHR = 220-age = 220-30 = 190 beats/min

HRR = APMHR-RHR = 190-70 = 120 beats/min

Target HR upper limit = HRR(.85)+RHR

= 120(.85)+70 = 172 beats/min

Target HR lower limit = HRR(.50)+RHR= 120(.50)+70 = 130 beats/min

THRR (Target Heart Rate Range)=130 to 172 bpm

= 22 to 29 beats / 10 sec


Resting HR

APMHR

Increas

ingaerobicwork


50% HRR

85% HRR HeartRateR

eserve



Resting HR

APMHR

Increas

ingaerobicwork


50% HRR

85% HRR HeartRateR

eserve

Trained client

Beginner client



Comparison of Training Zone by %APMHR & Karvonen formula

0

20

40

60

80

100

120

140

160

180

200

30 50 70 90 110

HeartRate(beats/min)

For 20 year-old

FOR VERY FITPERSONno differencebetween formulaetop end

FOR NOT FIT PERSON% APMHR formula,more conservative, soperhaps better

Useless range

of Karvonen

0

20

40

60

80

100

120

140

160

180

200

30 50 70 90 110

For 30 year-old

Karvonen lower limit

Karvonen upper limit

APMHR upper limit

APMHR lower limit

FOR MID RANGE FITNESSLEVEL, No big differenceBetween formulae

0

20

40

60

80

100

120

140

160

180

200

30 50 70 90 110

Resting HR (beats/min)

For 40 year-old0

20

40

60

80

100

120

140

160

180

200

30 50 70 90 110

Resting HR (beats/min)

For 50 year-old



Resting HR

APMHR

Increasingaero

bicwork

Training Target Intensity by Talk Test

Can not speak comfortably

Comfortable speech is just barelypossible

Breathing rate will increase with intensity of aerobic exercise. Youshould exercise at an intensity that is just below the level at whichyou can no longer speak comfortably (i.e. When comfortablespeech is just barely possible you are at the correct exercise

intensity) (1,2).

1. Fahey, T. I. (2009). Fit & Well, Core Concepts and Labs in Physical Fitness and Wellness.8th edition. McGraw Hill.

2. Persinger, R. F. (2004). Consistency of the talk test for exercise prescription. Medicine &Science Sports & Exercise , 36 , 1632-1636.


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by Perceived Exertion

For women For men

RPE % of VO2 max RPE % of VO2 max

3.5 58 3 48

6 82 5 68

8 92 7 89

A 10 step OMNI Rating of PerceivedExertion (RPE*) scale has been used togauge exercise intensity, and relate thatperceived intensity to aerobic work intensity(1). The interpretation of the 0-10 scale isaided by illustrations.

Example: For a male, a 68% of VO2 maxtraining level corresponds to a RPE of 5 (seealso next slide)

1. Utter AC . Validation of the Adult OMNI Scale of perceived exertion for walking/running exercise. Med Sci Sports Exerc. 2004,36:1776-80

*A widely used Borg RPE scale also exists, and the Utter 2004 article table 2 also relates that scale to % VO2 max. Dr. Chalmers has

found that some trainers prefer a 0-10 scale, such as the OMNI scale, to the Borg scale of 6-20.

For women

aerobic trainingintensity

For men aerobic

training intensity

RPE 3.5 - 5 RPE 4 5.5


EXAMPLE:

72 yr-old client exercises at APMHR?

42 yr-old client unable to exercise at 70% APMHR


Resting HR

APMHR

Increas

ingaerobicwork

At start of exercise program,check the training intensityHR target calculated usingformula with clientssubjective assessment ofintensity (talk test orperceived exertion)

WHY?

70% APMHR

85% APMHR



HR targets can be wrong70-85% APMHR may be:Way too hard for one personToo easy for another personBUT.Exertion does not lie

RPE technique to set aerobic exercise intensity in:

Faster, Better, Stronger, Heiden, Testa, Musolf, pg 215-7



Increasingaerob

icwork

Faster, Better, Stronger, Heiden,Testa, Musolf, pg 215-7

Rating Description

0 Nothing at all

0.5 Very, very weak

1 Very weak

2 Weak

3 Moderate

4 Somewhat strong5 Strong

6 Between s trong and v ery st rong

7 Very strong

8 Between very strong and very, very strong

9 Very, very strong

10 Maximal

RPE < 2, ZONE 1= easyaerobic, for warming up

and cooling down

RPE 2-3, ZONE 2 =Aerobic base, mild stress,good for beginners RPE 3-5, ZONE 3 =

Aerobic capacity zone,

Intensive aerobic/Cardio-fitness zone RPE 5-7, ZONE 4 =

Aerobic-anaerobic

transition (required zonefor athletes only)

RPE 8-10, ZONE 5 =

only for elite athletes


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HR targets can be wrong.Pinkstaff et al., Quantifying Exertion Level During Exercise Stress TestingUsing Percentage of Age-Predicted Maximal Heart Rate, Rate PressureProduct, and Perceived Exertion. Mayo Clin Proc. December 201085(12):1095-1100; doi:10.4065/mcp.2010.0357

An APMHR of 85% or more and peak RPP of25,000 or more were both ineffective inidentifying patients who put forth a maximalexercise effort (ie, peak RER, 1.10).

Perceived exertion was a significantindicator (P=.04) of patient exertion, with athreshold of 15 (6-20 scale) being anoptimal cut point.Exertion does not lie



Heart rate by itself is not a verymeaningful measure. It must be incontext with other measures.Impossible to base training on heartrate, too many variables affect it. 99% ofthe time RPE is a great window intostress and adaptation.

Vern Gambetta Blog, June 11, 2012http://www.functionalpathtrainingblog.com/archives.html


1. Mode

2. Intensity

3. Duration

4.

Frequency5. Progression

6. Variation


Duration of exercise2008 Physical Activity Guidelines for Americans. US Dept ofHealth & Human Services. www.health.gov. Adults 18-64 yrs

Minimum 2 hr 30 min/wk (150 min/wk) moderate

intensity orororor 1 hr 15 min/wk (75 min/wk) vigorousintensity (or combination), at least 10 min episodes,

spread throughout week (intensity defn next slide) E.g. 5x/wk @ 30 min moderate exercise

Aim for additional benefits with 5 hr/wk (300 min/wk)moderate intensity or 2 hr 30 min/wk vigorousintensity exercise (or combination)

Durations over 10 min, spread throughweek, adding up to target time



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Duration of exercise2008 Physical Activity Guidelines for Americans. US Dept

of Health & Human Services. www.health.gov

Note the use of a talk test to judge intensity of exercise29Aerobic Training Program Design

Duration of exerciseHaskell et al., (2007) Physical Activity & Public Health. ACSM

Recommendation Statement. Med Sci Sports Ex. 39:1423-34

Minimum of:

30 min moderate intensity, at least 10 min

episodes, 5 days/week (= 150 min/wk) i.e. 5x/wk @ 30 min moderate exercise

orororor

20 min vigorous intensity, 3 days/week (= 60min/wk)


Duration of exerciseHaskell et al., (2007) Physical Activity & Public Health. ACSM



moderate intensity vigorous intensity

Noticeablyaccelerates the heart

ratee.g., Walking briskly

Rapid breathing andsubstantial increase

in heart ratee.g. Jogging


1. Mode

2. Intensity

3. Duration

4. Frequency

5. Progression

6. Variation



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Frequency of exercise

# training sessions / week2008 Physical Activity Guidelines for Americans. US Dept of Health &Human Services. www.health.gov. Adults 18-64 yrs

Exercise spread through week,adding up to target time

Haskell et al., (2007) Physical Activity & Public Health. ACSM


Moderate intensity, 5 days/week Vigorous intensity, 3 days/week


Frequency of exercise

Note that with aerobic training (unlike resistance) it is common thatonce a client is beyond the beginner stage, there is often no rest daybetween 2 training days of the same tissues, to allow 4+ workouts/wk

Rest days most likely placed after higher volume (intensity &/orduration) day



1. Mode

2. Intensity

3. Duration

4. Frequency

5. Progression

6. Variation


Progression

By increase in exercise intensity, frequency,&/or duration Typically, frequency, &/or duration are increased first

Later, intensity must also be increased to continue tostimulate aerobic capacity

General Rule: Limit increases to 10% per week

E.g. 20 min run increased to 22 min next week



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Maintenance of aerobic fitness

Maintain exercise intensity & duration

Frequency can be decreased (no less than2x/wk)



1. Mode

2. Intensity

3. Duration

4. Frequency

5. Progression

6. Variation


Variation

Cross training: Variety in exercise mode(across or within sessions)

Modifications in exercise intensity & durationonce base aerobic capacity is developed

LSD (Long Slow Distance) see next slide Lower intensity and greater duration

Pace/Tempo Training

Exercise at lactate threshold, continuously or with briefrests (e.g., 3-5 min work, 30-90 sec rest cycles)

Interval Training -more after next slide

Brief (3-5 min) high intensity (lactate threshold) andlonger lower intensity exercise (1:1 1:3 work:rest)


LSD (Long Slow Distance)Vern Gambetta Blog: Feb 7, 2012

Long slow distance was a term coined to describe running at asteady pace to develop the aerobic base. Unfortunately as itevolved the emphasis was on SLOW. This is a huge mistake.The result was proficiency at running slow for a prolongedperiod. This has little carryover to racing, remember the goal of

training is to prepare to race. The emphasis in this methodshould be on long steadydistance. Select a degree of effort thatallows the runner to run a steady effort for the duration of thedistance with good running mechanics. This type of trainingneeds to be a means to an end. Unfortunately for many runnersit has become an end to itself.

Also: Long Slow Distance is NOT a recovery day



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Interval Training The science of designinginterval training workouts. Buchheit & Laursen 2013


RESTING LEVEL OF WORK

9: EXERCISE MODALITY

1: WORKINTERVALINTENSITY

2: WORKINTERVALDURATION

3: RELIEFINTERVALINTENSITY

4: RELIEFINTERVALDURATION

5: NUMBEROF REPS INA SERIES

6: NUMBEROF SERIES

7: BETWEEN SERIESRECOVERY DURATION

8: BETWEEN SERIESRECOVERY INTENSITY

Interval Training Tabata Training


TABATA et al., EffectsEffectsEffectsEffects of moderateof moderateof moderateof moderate----intensity endurance and highintensity endurance and highintensity endurance and highintensity endurance and high----intensityintensityintensityintensity

intermittent training on anaerobic capacity andintermittent training on anaerobic capacity andintermittent training on anaerobic capacity andintermittent training on anaerobic capacity and VOVOVOVO2max2max2max2max. Medicine & Science in

Sports & Exercise: 1996, 28: 10, 1327-1330 (in moderately trained young men)

Tabata intervals: Eight, 20 second all out exercise bouts

(170% VO2max) + 10 sec rest

Total workout duration=4 min! Work time = 2 min 40 sec (does not

meet requirement in Buchheit & Laursen2013 of several min at high work level)

5 days/week, 6 weeks

Steady state aerobic training: 60 min at 70% VO2max 5 days/week, 6 weeks

Tabata results: VO2max increased by 7 ml*kg

-1*min-1

Anaerobic capacity increasedsignificantly

Steady state aerobic training results: VO2max increased by 5 ml*kg

-1*min-1

No change in anaerobic capacity

Interval Training and fat loss


Interval Training and fat lossCHALMERS 5-MINUTEDISCUSSION OF FAT REDUCTION



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Stephen H. Boutcher, High-Intensity Intermittent Exercise and FatLoss, Journal of Obesity, Article ID 868305, 2011. doi:10.1155/2011/868305

The effect of regular aerobicexercise on body fat is negligible;however, other forms of exercisemay have a greater impact onbody composition. For example,emerging research examininghigh-intensity intermittent

exercise (HIIE) indicates that itmay be more effective atreducing subcutaneous andabdominal body fat than othertypes of exercise.



Wilson, et al., Concurrent Training: A Meta-Analysis ExaminingInterference of Aerobic and Resistance Exercises, Journal of Strength &Conditioning Research: 2012, 26:8, 22932307, doi: 10.1519/JSC.0b013e31823a3e2d

Interval Training and fat lossCHALMERS 5-MINUTEDISCUSSION OF FAT REDUCTIONCONCLUSION


DO INTERVAL TRAINING TO LOSE FAT(or develop your photo editing skills to make it look like you lost fat)

Exercise Dose (intensity, duration & freq)

Is it proven to be effective?



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and Health OutcomesDo the standard exercise recommendationsreally work for our sedentary population?

Similar FINDINGS in another studyStamatakis E, et al., Screen-based entertainment time, all-cause mortality, and cardiovascular events

population-based study with ongoing mortality and hospital events follow-up. J Am Coll Cardiol. 2011Jan 18;57(3):292-9.

Spending more than four hours a day sitting more thandoubles your risk of dying from or being hospitalized for heartdisease, even for those who exercise more than two hours (!)per day.

Perhaps due to other unhealthy lifestyle factors associated with thesitting, or due to elevated inflammation resulting from the sitting (bloodlevels of C- reactive protein were elevated in the prolonged sitters).



and Health Outcomes


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PP - Aerobic Training Program Design

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