Phases of a CV Workout

CV Workout n Each exercise session should include: –warm-up –aerobic conditioning, and –cool down phases.

CV Workout n The purpose of the warm-up is to: –increase blood flow to the working cardiac and skeletal muscles, –increase body temperature, –decrease the chance of muscle and joint injury, –lessen the chance of abnormal cardiac rhythms.

CV Workout n Lasts 5 to 10 minutes depending on the planned duration of the exercise session to follow.

CV Workout n During the conditioning phase of the workout, the aerobic exercise is performed according to the exercise program.

CV Workout n During cool-down, the individual continues exercising at a low intensity for about 5 minutes.

Aerobic Training Methods n Either continuous or discontinuous training methods can improve CV endurance. n They are equally effective in improving CV fitness.

Aerobic Training Methods n Dropout rate of adults in a high-intensity interval training (discontinuous) training program is twice that of those in a continuous jogging program.

Aerobic Training Methods n Continuous exercise at low to moderate intensities is: –safer, –more comfortable, –and better suited for individuals initiating an aerobic exercise program.

Aerobic Training Methods n Potential forms of exercise include: –walking, jogging and cycling –aerobic dance –bench step aerobic –step ergometry –etc...

Aerobic Training Methods n Discontinuous training involves a series of low to high intensity exercise bouts interspersed with rest or relief periods.

Aerobic Training Methods n The exercise intensity and total amount of work performed can be greater than that of continuous training, making discontinuous training a versatile method that is widely used by athletes as well as by individuals with poor CV fitness.

Aerobic Training Methods n The ACSM recommends the use of discontinuous training for symptomatic individuals who are able to tolerate only low-intensity exercise for short periods of time. »(3 to 5 minutes)

Aerobic Training Methods n Interval training and circuit resistance training are two types of intermittent or discontinuous training.

Aerobic Training Methods n Interval Training involves a repeated series of exercise work bouts interspersed with rest or relief periods.

Aerobic Training Methods n Apply overload by: –increasing the exercise intensity or length of the work interval, –decreasing the length of the relief interval, –or increasing the number of work intervals per exercise session.

Aerobic Training Methods n Circuit resistance training can be used for development of CV fitness, as well as muscular strength and tone.

Aerobic Training Methods n CRT usually consists of several circuits of resistance training exercises with a minimal amount of rest between the exercise stations.

Aerobic Training Methods n CRT produces only a 5% increase in aerobic capacity as compared with a 15 to 25% increase with other forms of aerobic training –CRT should not be primarily used to develop aerobic fitness.

Aerobic Training Methods n The aerobic exercise prescription should be individualized to meet each client’s training goals and interests.