Chapter 8 Cardiorespiratory Fitness Training

Purpose To provide the fitness professional with fundamental concepts regarding cardiorespiratory training To allow the fitness professional to select and administer the appropriate cardiorespiratory protocol for all clients

Objectives After this presentation, the participant will be able to: –Define and describe the components associated with cardiorespiratory training. –Describe how various physiological systems respond and adapt to cardiorespiratory training. –Describe the health-related benefits associated with cardiorespiratory fitness. –Describe current guidelines and recommendations for prescribing safe and effective cardiorespiratory exercise to apparently healthy individuals. –Perform and instruct appropriate cardiorespiratory techniques.

Cardiorespiratory Fitness –Reflects the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity –Cardiorespiratory fitness is vitally important to health and wellness as well as to the ability to engage in normal activities of daily living

Scientific Rationale Integrated cardiorespiratory training is a way of planning training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system. –Benefits are numerous, health benefits can be gained from moderate intensity exercise. –Lack of cardiorespiratory fitness is associated with mortality.

Cardiorespiratory Fitness Training Each exercise training session should include the following phases: –Warm-up phase –Conditioning phase –Cool-down phase

Warm-Up Prepares the body for physical activity –General Movements that do not necessarily have any movement specific to the actual activity to be performed –Specific Movements that more closely mimic those of the actual activity

Warm-Up Benefits –Increases heart and respiratory rate –Increases tissue temperature –Prepares client psychologically for exercise

Warm-Up: Practical Application Cardiorespiratory portion of a warm-up should last 5–10 minutes at a low-to-moderate intensity.

Warm-Up: Stabilization Level

Warm-Up: Strength Level

Warm-Up: Power Level

Conditioning Phase Why do people perform cardio exercise? Cardiorespiratory fitness is engaged in for a variety of purposes and improves many aspects of health; some benefits include: –Stronger and more efficient heart –Improved ability to pump blood (enhanced cardiac output) –Reduced risk of heart disease –Lower resting heart rate –Lower heart rate at any given level of work

Cool-Down Provides the body with a smooth transition from exercise back to a steady state of rest. Benefits –Possible improved flexibility –Removal of waste by-products via the blood –Minimize muscle soreness –Allow cardiorespiratory system to respond to lower demand –Avoid dizziness or possible fainting –Provide an emotional balance after exercise stress

Cool-Down: Practical Application For an individual performing cardiorespiratory exercise for an extended period of time: –Decrease the intensity of the exercise and work at this lowered intensity for 5–10 minutes. Flexibility is also an important component in the cool-down for relaxation purposes and to restore muscles back to original resting lengths. –Corrective stretching (self-myofascial release and static stretching)

Workout – Cardio Phase Most people who perform cardiorespiratory exercise are looking for improvements in their health or fitness levels. Cardiorespiratory activities or exercise have a profound effect on the overall physical and mental health of a participant.

Workout – Cardio Phase Benefits of Cardiorespiratory Activities or Exercise –Decreases Daily fatigue Anxiety Depression Coronary artery disease (CAD) Hypertension Non–insulin-dependent diabetes mellitus Cancer Osteoporosis Obesity

General Guidelines – Cardio Phase

Any form of training must have certain guidelines to allow for the development of a proper program - Considerations FITTE factors –Frequency –Intensity –Time –Type –Enjoyment

General Guidelines – Cardio Phase Frequency –The number of training sessions or activity sessions for a given time frame ie: 3X per week Intensity –The level of demand the activity places on the body Ie: 60 – 75 % of Max HR (Zones 1)

General Guidelines Time –The length of time engaged in the activity ie: 30 minutes Type –The mode or activity used – running, swimming, stepper, aerobics, cross training –Virtually any activity Enjoyment –The amount of pleasure derived from the activity

Methods for Prescribing Intensity There are several methods for prescribing intensity which include: –Peak VO 2 Method –VO 2 Reserve Method –Peak Metabolic Equivalent (MET) Method –Peak Maximal Heart Rate (MHR) Method –HR Reserve (HRR) Method –Ratings of Perceived Exertion Method –Talk Test Method

Methods for Prescribing Exercise Intensity

The Borg Scale - RPE

General Guidelines

Training Modalities – OPT Model – Stage Training Stage Training –Three-stage programming system –Uses different heart rate training zones –Stages mimic the three stages of training seen in the OPT™ model.

Stage Training Stage I –Zone 1 - Target HR of 65–75% HRmax or 12–13 of RPE –Duration: minutes –Should be able to hold a conversation during exercise

Stage II For the intermediate client who has built a good cardiorespiratory base and will use heart rate zones one and two (65–85%) Focus is on increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone. Helps increase the cardiorespiratory capacity needed for the workout styles in the strength level of the OPT™ model Important to alternate days of the week with stage I training; this means alternating sessions every workout.

Stage II Stage II is the introduction to interval training. –Start by warming up in zone one (65–75%) for 5–10 minutes. –Move into a 1-minute interval in zone two (76–85%). Gradually increase the workload to raise the heart rate up to the zone two within that minute. Once the heart rate reaches 76–85% of maximum heart rate, maintain it for the rest of that minute. –After the 1-minute interval, return to zone one –Repeat this if the client has time and can recover back into the zone one range for 3 minutes. –The most important part of the interval is to recover back to zone one in between the intervals.

Stage 2 Training

Stage III For the advanced client who has built a very good cardiorespiratory base and will use heart rate zones one, two, and three Focus is on further increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of all three zones. Increases the capacity of the energy systems needed at the power level of the OPT™ model

Stage III Warm up in zone one for 5 to 10 minutes. Then, increase the workload every 60 seconds until reaching zone three (86–95%). This will require a slow climb through zone two for at least 2 minutes. After pushing for another minute in zone three, decrease the workload to zone two for 1 minute. If the heart rate does drop to a normal rate, overload the body again and go to zone three for 1 minute. After this minute, go back to zone one for 5–10 minutes before starting over. Repeat.

Stage 3 Training

The Importance of Stage Training Simply increasing the intensity for the same type of training will not produce consistent increases in fitness levels and weight control, as the body will soon adapt. By increasing a client’s intensity through the three heart rate zones seen in stage III training, the client can take greater advantage of EPOC and help ensure greater results. EPOC - Excess postexercise oxygen consumption – amount of O2 consumed, calories burned after exercise

Keep in Mind – Zone 3 Training There is a point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic production. Breathing faster with less O2 being used This is known as Ventilatory Threshold.

Circuit Training – Alternate to traditional cardio training Performing resistance training exercises one after the other, with minimal rest Allows for comparable fitness results without spending extended time to achieve them Same amount of work as cardio workout in less time!

Circuit Training Sample Programs - in OPT Model Phases

Single leg Scaption, Bicep Curls, Rows, Tri Ext.

Circuit Training Is just as beneficial as traditional forms of cardiorespiratory exercise for improving or contributing to improve fitness levels Produces greater levels of postexercise energy expenditure (or EPOC) and strength Produces near-identical caloric expenditure for the same given time span, when compared with walking at a fast pace or running

Circuit Training – Stabilization Phase Can also incorporate traditional cardiorespiratory exercise into the routine Sample Programs –Beginner client (stabilization Level) 5–10 minutes Flexibility (self-myofascial release and static stretching) 5–10 minutes Stage I cardiorespiratory training 15–20 minutes Circuit weight training 5–10 minutes Stage I cardiorespiratory training 5–10 minutes Flexibility (self-myofascial release and static stretching)

Circuit Training – Strength Phase Intermediate Client (Strength Level) –5–10 minutes Warm-up: flexibility (self- myofascial release and active- isolated stretching) –5–10 minutes Stage II cardiorespiratory training –15–20 minutes Circuit weight training –5–10 minutes Stage II cardiorespiratory training –5–10 minutes Cool-down: flexibility (self- myofascial release and static stretching)

Circuit Training – Power Phase Advanced Client (Power Level) –5–10 minutes Flexibility (self-myofascial release and dynamic stretching) –5–10 minutesStage III cardiorespiratory training –15–20 minutes Circuit weight training –5–10 minutes Stage II cardiorespiratory training –5–10 minutes Flexibility (self-myofascial release and static stretching)

Summary Different cardiorespiratory training programs place different demands on the bioenergetic continuum and ultimately affect a client’s adaptations and goals. Stage training is a three-stage programming system that uses different heart rate training zones. Circuit training programs consist of a series of resistance training exercises performed one after the other with minimal rest, providing comparable fitness results in a shorter time. Because movement is involved, it is vital to monitor kinetic chain checkpoints (posture) with clients who are performing cardiorespiratory activity.