Exercise Science Cardiovascular Training Aerobic vs. Anaerobic

Cardiovascular Training Cardiorespiratory Training (AKA) Take In O 2 (external & internal respiration) Take In O 2 (external & internal respiration) Delivery of O 2 (heart affective & efficient) Delivery of O 2 (heart affective & efficient) Utilization of O 2 (cellular respiration) Utilization of O 2 (cellular respiration)

Cardiovascular Training Cardiovascular Training Cardiovascular Training Aerobic Training Aerobic Training Anaerobic Training Anaerobic Training

Cardiovascular Training Aerobic Training Aerobic Training Benefits Benefits Component of an Aerobic Training workout Component of an Aerobic Training workout Warm – Up Warm – Up Activity Activity Supportive Conditioning Supportive Conditioning Cool Down Cool Down

Cardiovascular Training Warm-Up: Prepares the body for more aggressive activity Increases Core body TempIncreases Core body Temp Increases HR, Respiratory RateIncreases HR, Respiratory Rate Increase Blood Flow (working muscles)Increase Blood Flow (working muscles) Decreases Muscular ViscosityDecreases Muscular Viscosity Enhances Nervous Impulses (improves nueromuscular coordination)Enhances Nervous Impulses (improves nueromuscular coordination) Stretch (Dynamic)Stretch (Dynamic) Prepare for Training session (goals, challenges, etc)Prepare for Training session (goals, challenges, etc) Prepares the Individual for upcoming training session (CV & Mus)Prepares the Individual for upcoming training session (CV & Mus)

Cardiovascular Training Aerobic Activity: activity that is sustainable for a long period of time using the larger muscle groups in a rhythmic pattern F requency: How Often? (consistency) F requency: How Often? (consistency) 3-5 days/week 3-5 days/week Some is better than NOTHING! Some is better than NOTHING! 1 to 2 Training sessions/week Health Related Benefits 1 to 2 Training sessions/week Health Related Benefits

Cardiovascular Training Aerobic Activity Cont… I ntensity: How Hard? (overload) I ntensity: How Hard? (overload) Heart Rate – Karvonen Formula Heart Rate – Karvonen Formula RPE – Borg Scale RPE – Borg Scale Talk Test Talk Test “Mets” “Mets”

Cardiovascular Training Intensity Cont... Intensity Cont... Karvonen Formula Karvonen Formula Target Heart Rate Zone Target Heart Rate Zone 220 – Age = PMHR RHR = ? Low End: [PMHR – RHR] x (%) + RHR High End: [PMHR – RHR] x (%) + RHR %ages =vary due to fitness levels of individual Borg’s RPE Scale (4-7) Borg’s RPE Scale (4-7)

Cardiovascular Training Aerobic Activity Cont… Aerobic Activity Cont… Time How Long? Time How Long? Goal 30min or longer (up to 90mins) Goal 30min or longer (up to 90mins) Why not longer than 90mins? Why not longer than 90mins? Any time is better then NOTHING! Any time is better then NOTHING! 10 – 20 mins Health 10 – 20 mins Health

Cardiovascular Training Aerobic Activity Cont… Aerobic Activity Cont… Type (What Kind?) Type (What Kind?) What are aerobic activities? What are aerobic activities? What is the “VERY BEST” aerobic activity? What is the “VERY BEST” aerobic activity? Supportive Conditioning (strength, flexibility, functional conditioning, contraindications, goals, needs, wants, etc…) Supportive Conditioning (strength, flexibility, functional conditioning, contraindications, goals, needs, wants, etc…)

Cardiovascular Training Aerobic Activity Cont… Aerobic Activity Cont… Training Methods Training Methods Continuous Training Continuous Training Interval Training Interval Training Cross Training Cross Training Fartlek Training Fartlek Training

Cardiovascular Training Aerobic Activity Cont… Aerobic Activity Cont… Miscellaneous Miscellaneous Pre & Post -Training Eating Pre & Post -Training Eating Thermal Stress (hot and cold) Thermal Stress (hot and cold) Air quality (pollutants, allergens, smoking) Air quality (pollutants, allergens, smoking) Illness Illness Medications/ Drugs/ Substances Medications/ Drugs/ Substances Etc… Etc… How are you FEELING today?!!! If necessary make adjustments!

Cardiovascular Training Cool Down Return Body Functions to Resting Levels Return Body Functions to Resting Levels Decrease Heart Rate Decrease Heart Rate Decrease Respiratory Rate Decrease Respiratory Rate Increase Flexibility (how stretchy you are) Static stretching Increase Flexibility (how stretchy you are) Static stretching Review Training Session and goals for next time Review Training Session and goals for next time