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
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
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
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 /Minute
Fat Burning Zone: Heart Rate is 60-70% of our Max Heart Rate About /Minute
Fitness Zone: Heart Rate is 70-85% of our Max Heart Rate (Aerobic Zone) About /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
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