1. SPORTS MEDICINE 30 PERSONAL FITNESS 30 CARDIOVASCULAR TRAINING REC 3025

2. Cardiovascular Training Principles INTERVAL TRAINING an exercise and training program in which each session consists of periods of intense exertion alternating with periods of rest or lighter exertion. The key to increasing Performance/Fitness lies in Interval Training

3. Cardiovascular Training Principles CROSS TRAINING training in two or more sports in order to improve fitness and performance, especially in a main sport.

4. Cardiovascular Training Principles LONG SLOW DISTANCE RUNNING The long, slow distance (LSD) run is the cornerstone of any long distance runner’s training program. helps to adapt your joints and muscles enhances the body’s capacity to deliver oxygen to your muscles it enhances your body’s ability to burn fat as a source of energy it teaches your body to store more energy as glycogen in your muscles long slow runs teach the body to run efficiently

5. Cardiovascular Training Principles TEMPO PACE RUN Is a run that has a change in run speed in the middle of your run Typically, athletes run slower to start and then run a faster than average pace in the middle and finish with the slower pace at the end

6. Cardiovascular Training Principles MAXIMAL AEROBIC CAPACITY Aerobic capacity is the maximum amount of oxygen that the body can utilize during an exercise session oxygen The higher the fitness the more oxygen the body can consume

7. Cardiovascular Training Principles Aerobic vs. Anaerobic Respiration Aerobic respiration, a process that uses oxygen, and anaerobic respiration, a process that doesn't use oxygen

8. Cardiovascular Training Principles Anaerobic Threshold vs. Anaerobic Respiration Anaerobic Threshold is training just under when your body starts producing lactic acid This is the highest level one can work at in the aerobic zone Athletes can work in this zone for long periods of time Anaerobic Respiration occurs when in the anaerobic zone [without oxygen] This is the hardest zone you can work in Athletes can work in this zone for short periods of time

9. Benefits of Cardiovascular Training Increases aerobic endurance (Max VO2) Anaerobic Threshold work increases Anaerobic Capacity Aerobic work increase muscle glycogen utilization Improved biomechanics improves efficiency of movement Interval work in the Anaerobic Zone increases your Anaerobic Threshold by improving the ability to remove lactate Increased cardiovascular fitness reduces Delayed Onset Muscle Soreness (DOMS)

10. Physiological Adaptations of Cardiovascular Training stroke volume & Cardiac output increases Oxygen uptake & Lung Capacity Increase Hemoglobin levels increase Resting heart rate lowers Muscle hypertrophy - Muscles increase in size

11. Stroke Volume & Cardiac Output Stroke Volume How much blood your heart can pump in one contraction Cardiac Output How much blood your heart can pump in a minute If our working heart rate is raised and we can pump more blood with each heart contraction our Cardiac Output will increase. This is a desired outcome of Cardio Training.

12. Oxygen Uptake & Lung Capacity Oxygen Uptake is how efficient our body is at using oxygen [MVO2] Oxygen Uptake is increased through higher intensity cardio work Lung Capacity is how much oxygen our lungs can take in during inhalation Lung Capacity is increased with longer cardio workouts

13. Hemoglobin Levels & Resting Heart Rate Hemoglobin levels increase with cardio work Hemoglobin helps transport oxygen to working muscles therefore is advantageous to have more Resting Heart Rate lowers with cardio work Our heart rate lowers as our heart becomes more efficient Higher stroke volume and subsequent higher cardiac output makes our heart more efficient thus our resting heart rate lowers Lower Resting heart rate can be a strong indicator of high cardio fitness

14. Muscle Hypertrophy Muscle Hypertrophy results from regular cardio work Muscles get bigger & thus able to store more glycogen for energy requirements as well as perform longer at higer levels

15. Heart Rate Training Zones There are 4 Heart Rate Training Zones Daily Activity Zone:Heart Rate is 50-60% of our Max Heart Rate About 100-120/Minute Fat Burning Zone:Heart Rate is 60-70% of our Max Heart Rate About 120-140/Minute Fitness Zone:Heart Rate is 70-85% of our Max Heart Rate (Aerobic Zone)About 140-180/Minute Performance Zone:Heart Rate is over 90% of Max Heart Rate (Anaerobic Zone)Greater than 180/Minute

16. Aerobic Zone & Performance Zone Aerobic Zone is the minimum level for performance gains Lactate Threshold or Anaerobic Threshold is the optimum training spot as it is just before the Performance Zone at the top of the Aerobic Zone (around 85-90% of max heartrate or 180/minute) Performance Zone is where the greatest athletes spend the most time This is the hardest zone to work at and requires the most amount of recovery time between workouts

17. Perceived Exertion Perceived Exertion is how hard we feel like we are going Perceived exertion is a valuable tool to develop as it is a way to self monitor when we do not have heart rate measuring devices available Remembering how we felt during a high level performance that we measured can help us relate to other performances that we are not measuring Example: My perceived exertion on a 3Km run feels like the one I did with my heart rate monitor last week therefore it is probably similar in intensity level

18. Radial or Carotid Pulse Taking our Radial or Carotid Pulse after a run can give us information about how we finished the run We can compare the heart rate to desired training zones

19. Heart Rate Monitors Scientific way to train in the right Zone Using a Heart Rate Monitor puts allows you to see if you are training appropriately for the entire length of your workout World Class athletes use heart rate monitors as way to avoid overtraining and undertraining

20. Resting Heart Rate Resting Heart Rate is an excellent indicator of Cardiovascular Fitness The lower your resting heart rate the more efficient your heart is (Greater Stroke Volume & Greater Cardiac Output) the higher your level of fitness is High level cardio training reduces your resting heart rate Resting heart rate of 50 or less indicates high levels of fitness

21. Talk Test Using the Talk Test can help us easily determine which Training Zone we are in If it is easy to talk to someone (speech is unbroken) you are below your Aerobic Zone If talking to someone is somewhat broken and not fluid you are in the Aerobic Zone If talking to someone is broken and difficult to maintain you are in the Anaerobic Zone (Performance Zone)

22. Time & Distance Using Time and Distance can be effective in measuring intensity in certain types of exercises Running is the best exercise to use time and distance as an intensity measure Your results can be compared universally 5 minute, 6 minute mile etc 2 miles in under 12 minutes

23. Training to Zones Using the 4 training zones outlined in Slide 15 give us a way to train appropriately This prevents undertraining or overtraining The only problem is in monitoring our intensity

24. Evaluating Anaerobic Fitness We will be using the 400 Meter All Out Run 400m is once around the track Athletes go all out and can compare their time universally Strong times are under 1 minute Other tests include 600m or 800m Runs, 300 yard shuttle, 500m row test

25. Evaluating Aerobic Fitness Cooper’s 12 minute run How far you can run in 12 minutes Universally comparable Can calculate your Max Oxygen Uptake One mile walk test Compares your time in the one mile walk with finishing heart rate Universally comparable 3 km Run How fast you can run 3 km in the one mile walk with finishing heart rate Heart Rate Recovery (HRR) How fast your heart rate recovers after completing a hard running test

26. Benefits of: Cross Training Long Slow Distance Running Interval Training Tempo Pace Training