1. Aerobic Training and Modalities By Greg Weich 3/20/08

2. Table of Contents  Click word to go to that section!  Terms Terms Training Adaptations and Effects Training Adaptations and Effects Training Adaptationsand Effects Training Adaptationsand Effects Modes Modes Modes Walking Walking Walking Running Running Running Cycling Cycling Cycling Swimming Swimming Swimming Programming Programming Programming

3. TERMS Aerobic Aerobic Anaerobic Anaerobic ATP ATP Oxygen Consumption Oxygen Consumption VO2max-click to learn more! VO2max-click to learn more! VO2max

4. TERMS, cont. Overload Overload Specificity Specificity Frequency Frequency Intensity Intensity Time Time Mode Mode RPE Go to Menu RPE Go to Menu Go to Menu Go to Menu

5. EFFECTS of Training Health-related Health-related Lower obesity and CV disease rates Lower obesity and CV disease rates Musculoskeletal health Musculoskeletal health Mental Mental Skill-related Skill-related Go to Menu Go to Menu Go to Menu Go to Menu

6. MODES of AEROBIC TRAINING Walking Walking Running Running Cycling Cycling Swimming Swimming Go to Menu Go to Menu Go to Menu Go to Menu

7. WALKING-Equipment Footwear-Stability, Cushioning, and Comfort are main factors Footwear-Stability, Cushioning, and Comfort are main factors Pedometers-rehabilitation Pedometers-rehabilitation Heart Rate Monitors (HRM) Heart Rate Monitors (HRM) Moisture-managing clothing is a luxury, weather-appropriate is necessity! Moisture-managing clothing is a luxury, weather-appropriate is necessity!

8. WALKING-populations Previously sedentary-progress to other activities? Previously sedentary-progress to other activities? Aged Aged Rehabilitation-both cardiac and injury Rehabilitation-both cardiac and injury Go to Menu Go to Menu Go to Menu Go to Menu

9. RUNNING-Equipment Footwear-This is the most important piece of equipment for runners. Stability, cushioning, and fit are crucial for running enjoyment. Footwear-This is the most important piece of equipment for runners. Stability, cushioning, and fit are crucial for running enjoyment. Clothing-Weather-appropriate and moisture-managing Clothing-Weather-appropriate and moisture-managing HRM’s HRM’s

10. RUNNING-populations With doctor’s permission and smart plan, anyone can run! With doctor’s permission and smart plan, anyone can run! Par-Q should be assessment before starting program Par-Q should be assessment before starting program Individuals who used walking as progression Individuals who used walking as progression Go to Menu Go to Menu Go to Menu Go to Menu

11. Cycling-Equipment Bike-Road Bike or Mountain Bike Bike-Road Bike or Mountain Bike Clothing-Shorts, shoes for clipless pedals, weather-appropriate Clothing-Shorts, shoes for clipless pedals, weather-appropriate HRM’s with rpm gauge HRM’s with rpm gauge Helmet Helmet

12. CYCLING-populations Anyone who knows how to ride a bike can be a cyclist. Anyone who knows how to ride a bike can be a cyclist. Low-impact sports like cycling and swimming can be effective for many populations. Low-impact sports like cycling and swimming can be effective for many populations. Go to Menu Go to Menu Go to Menu Go to Menu

13. SWIMMING-Equipment Facility access-finding a pool makes swimming the least practical and most time-consuming aerobic mode Facility access-finding a pool makes swimming the least practical and most time-consuming aerobic mode Clothing, swim cap, goggles, fins (if necessary) Clothing, swim cap, goggles, fins (if necessary) HRM’s can also be used in water HRM’s can also be used in water

14. SWIMMING-Safety and strokes Swimming provides special prerequisite knowledge about safety and different strokes Swimming provides special prerequisite knowledge about safety and different strokes Taking a swimming class and CPR class can be helpful if wanting to become a swimmer Taking a swimming class and CPR class can be helpful if wanting to become a swimmer

15. SWIMMING-populations Swimming is a great activity for many populations. An advantage of swimming as an aerobic mode is that it is low- impact. Swimming is a great activity for many populations. An advantage of swimming as an aerobic mode is that it is low- impact. Go to Menu Go to Menu Go to Menu Go to Menu

16. PROGRAMMING Choose appropriate mode or multiple modes for population or individual. Base this on enjoyment and goal. Choose appropriate mode or multiple modes for population or individual. Base this on enjoyment and goal.

17. PROGRAMMING Set a goal. This should be specific and attainable. Set a goal. This should be specific and attainable. If goal is to become a better runner, SPECIFICITY should be considered. Run more! If goal is to become a better runner, SPECIFICITY should be considered. Run more!

18. PROGRAMMING Consider: Consider: Time this person has for exercise when choosing mode, facilities available, etc. Time this person has for exercise when choosing mode, facilities available, etc.

19. PROGRAMMING Use F.I.T. Principle when prescribing exercise (Frequency, Intensity, Time) Use F.I.T. Principle when prescribing exercise (Frequency, Intensity, Time) Consider Equipment available: use RPE if no HRM available, for example Consider Equipment available: use RPE if no HRM available, for example Go to Menu Go to Menu Go to Menu Go to Menu

20. Aerobic activity is enjoyable, and can change your life!