1. Cardiovascular Training Adam Jajtner, CSCS 1/23/13

2. Benefits of Cardiorespiratory Training Increased exercise efficiency Decreased resting heart rate Increased cardiac output Increased lactate threshold Improved recovery Decreased body fat Among MANY others

3. Modes of Cardiovascular Training Running Cycling Swimming Elliptical Rowing Others

4. Energy Systems in the Body Three main systems – Immediate energy stores – Glycolytic system – Oxidative system All have specific instances they are used All function to produce ATP (Energy)

5. Immediate Energy Stores The amount of ATP immediately available The amount of PCr available for immediate use – PCr is used to synthesize ATP Used for explosive movements

6. Glycolytic System Anaerobic energy pathway Used for activities lasting up to 1-2 minutes Involves the production of lactate and hydrogen ions

7. Oxidative System Aerobic energy pathway Used for activities lasting longer than 2 minutes and recovery

8. Goals of Cardiovascular Training

9. Improve Aerobic Capacity Increase Lactate Threshold Improve Exercise Economy Secondary goals may include – Weight Loss – Improved health

10. Maximum Aerobic Capacity VO 2 Max The maximum amount of oxygen used by the working muscles

11. Lactate Threshold The point where lactate production exceeds lactate clearance In theory, you could exercise forever, if you remain below this point

12. Exercise Economy Exercise Efficiency How much energy is used for a given work load This can be tested through metabolic analysis

13. Types of Training Programs

14. Long Slow Distance – About 70% (60-80%) of max effort – “Conversation pace” – Longer duration – Should make up the majority of training program when first starting training, and should decrease with a greater aerobic capacity

15. Types of Training Programs Pace/Tempo Training – At lactate threshold or slightly faster than race pace – Often referred to as threshold training – Can be done continuously or intermittent

16. Types of Training Programs Interval Training – Should be at an intensity close to 100% VO2 max – Exercise bouts are shorter (30 sec to 3-5 min) with a 1:1 work:rest ratio – Should not be performed until a firm aerobic base is attained

17. Types of Training Programs Repetition Training – Completed at intensities greater than VO2 max – Exercise bouts last 30-90 seconds – Work:Rest ratio = 1:5 – As before, should not be used until a strong

18. Types of Training Programs Fartlek Training – Involves a mixture of LSD and HIT – An individual would exercise for 1 minute at 70% and then 95% for 1 minute, and repeat through the duration of the exercise bout

19. How to Determine Training Intensity Ratings of Perceived Exertion (RPE) Metabolic Equivalents (METs) Heart Rate – Most Preferable in most cases Power Measurements – Can be very useful in many cases

20. Heart Rate Calculations Measuring Resting HR – Lie in a dark, quiet room for at least 10-15 minutes – After 10-15+ minutes of relaxing in a supine position, take your resting heart rate

21. Heart Rate Calculations Maximum Heart Rate – Measuring – Calculating 220-Age 205-(1/2 Age) - (Males only) Ball State – Males: 203.9 – (.812*Age) + (.276*RHR)-(0.084*kg)-(4.5*SC) – Females: 204.8-(0.718*age)+(0.162*RHR)-(0.105*kg)-(6.2*SC)

22. Heart Rate Calculations Karvonen Formula – Predicts Training zone from a combination of resting heart rate and maximum heart rate – Why use this over a straight % of max heart rate? Training Intensity = RHR + ((MHR-RHR)*Intensity) RHR = Resting HR Heart Rate Reserve MHR = Max HR

23. Duration and Progression Duration is often determined by the intensity Total training load should not increase by more than 10% each week Progression can be manipulated with a variety of combinations of: – Frequency – Intensity – Duration

24. Overtraining Overreaching – Beginning to see signs of reduced performance – Best to catch at this point; only about 3-6 months to recover Overtraining – Individual is unable to perform at desired level – 6 months to 1 year to recover

25. Fat Burning Zone Based on the fact that at lower intensity a greater percentage of fat is used as fuel While this is true, it doesn’t tell the whole story Example – If an individual exercises at a low intensity, they can burn ~200 calories in 30 mins, 50% coming from Fat, 50% from CHO = 100 calories in Fat – If an individual exercises at a high intensity, the can burn ~ 400 calories in 30 mins, 30-40% from Fat, 60-70% from CHO = 120-160 calories in Fat

26. Fat Burning Zone While this may make theoretical sense, once applied, it is no more than one of the many gimmicks that surround health and fitness

27. Questions?