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Chapter 10

10

Aerobic Fitness Training: Steps for Success

C H A P T E R

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Objectives

This chapter will help you do the following:

  • Describe heart rate to determine exercise intensity and perceived exertion (Borg Scale)
  • Describe calories, and relation to heat
  • Describe exercise prescription in terms of appropriate intensity, duration and frequency
  • Outline exercise progression, mode and maintenance
  • Identify common injuries, and risks; first aid

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Aerobic Fitness Prescription

Most individuals can improve aerobic fitness by gradually increasing the distance and pace of daily activities.

Seniors (Active aging adults ) need to train for independent living, to play with grandkids, travel, ADL (activities of daily living). Improved muscular fitness is essential for seniors.

Athletes and fitness enthusiasts utilize a systematic approach to training.

All should avoid overtraining and increasing load/intensity too rapidly. Excess aerobic training causes a decline in immune response and upper respiratory illness; excess muscle training can cause severe DOMS, injury

Approach exercise sensibly and with realistic expectations!!

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Fitness Prescription: Use as a starting point, but adapt the program to meet your personal goals for health, fitness, or sports performance

Intensity: Generally reflects the energy requirements of the exercise, the rate of oxygen consumption and the calories of energy expended per minute.

Duration: Time, distance and calories. Roughly jogging 1 mile burns 100 calories

Frequency: Number of exercise sessions per week

Side note: The calorie (technically a kilocalorie) is a unit of energy defined as the amount of heat required to raise the temp of 1 kilogram of water 1 degree Celsius.

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ACSM Recommendations for Exercise

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FITT similar to intensity, duration, frequency model

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Figure 10.1 Aerobic Training Zone

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Aerobic Intensity

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Identify your training Heart rate:

  • How many beats per min. does your heart beat at rest? To find out, complete activity.
  • Take your pulse at rest (RHR=resting heart rate)
  • Count # of beats per minute at rest

  • Next: Calculate your HR Max= (220-_____age)
  • Next: Calculate (220-your age) x .60 = _____Low intensity or…
  • multiply x .75=____ for higher intensity

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Measures of Exercise Intensity
Perceived exertion RPE (Table 10.4 pg. 197)

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Borg’s rate of Perceived exertion RPE

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Fitness Prescription
(continued)

Duration

  • Exercise duration and intensity are inversely related; an increase in one requires a decrease in the other.
  • Time, Distance, Calories
  • Low-fit people need less intensity and duration than fit people do to elicit a training effect. In time, as fitness improves they need to extend duration to 200 calories or more.
  • Longer workouts of 35 min. or more

(continued)

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Fitness Prescription
(continued)

Frequency

  • Changes in fitness are directly related to frequency of training when it is considered independent of the effects of intensity, duration, program length, and initial level of fitness.
  • Three days per week for low-fit people are sufficient to improve aerobic fitness. But for training….
  • Six days per week is more than twice as effective as three days per week.
  • The body needs time to respond to the training stimulus and time to recover.

(continued)

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Fitness Prescription
(continued)

Mode of exercise

  • Health benefits occur regardless of the exercise you select.
  • However, improvements in fitness are specific to the manner of training.
  • If you want to improve your running, train by running for example; same for swimming, cycling.
  • Where does cross-training fit in this? To avoid overuse injuries, or boredom try more than one mode of exercise to train some muscles while resting others.

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Progression

  • Training progression refers to how we gradually increase the overall training load.
  • Gradual progress allows time for muscles to rest, recovery, and adjustments to training.
  • Meet the “health goal” by doing 30 min. of moderate activity most days of the week, if you’ve been sedentary and start at the bottom of your training zone (easy).
  • Then train at 2-3 or 3-4 days per week, adjusting duration and intensity as you go.
  • If you want to increase overload during fitness prescription
  • First: duration and frequency
  • Second: intensity

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Mode and Achievement

  • The best exercise is the one you enjoy and will continue to do regularly.
  • Achievement takes time. Two main factors:
  • Age and initial level of fitness influence rate of improvement.

When you follow your exercise prescription, you should see improved energy and vigor within weeks, improved self-concept and body image will follow, and performance will show change within a month.

  • Don’t expect to undo years of inactivity, or remove fat that accumulated over a decade, in a few short weeks.

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Aerobic fitness maintenance

  • Once you’ve achieved a level of fitness that meets your needs, you may be able to maintain your fitness with three sessions per week.
  • Does a previously fit person regain fitness more quickly than one who has not been fit? More research needed.

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Training Tips

  • What to wear
  • Technique
  • Time of day
  • Where to walk or run
  • What to wear-comfort
  • Technique-posture
  • Time of day-Most times
  • Where to

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Common Injuries

  • Blisters-Use good fitting shoes/socks
  • Muscle soreness-warm up/stretch
  • Muscle cramps-dehydration/electrolytes
  • Bone bruises-shoes/socks!
  • Ankle problems-RICES
  • Calf or Achilles tendon injuries-RICE
  • Shin splints
  • Knee problems-ACL, meniscus, patella
  • Stitch-side pain
  • Use of NSAID’s, anti-inflammatory

Rest

Ice

Compression

Elevation

Stabilization

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Stressful Exercise

  • Sudden vigorous exercise-failure to warm up can result in electrocardiogram abnormalities regardless of age/fitness. Inadequate blood flow
  • Although exercise in not inherently stressful, studies indicate that unfamiliar exhausting, and competitive exercise can be stressful for some.
  • Body reacts to the threat of perceived stress by secreting a group of hormones (epinephrine) that assist the body for “fight or flight”. The body does not differentiate between physical and mental threat.
  • Some people thrive on the excitement of sport to keep them active and enjoy the challenge, excitement and exhaustion.

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Summary

  • Manipulation of intensity, duration, and frequency of aerobic exercise brings about improvements in fitness.
  • The type of improvement desired will dictate the aerobic fitness program chosen

If your goal is health, focus on duration. If your goal is improved VO2max, and/or sports performance, focus on intensity.

  • Adopt an active lifestyle change gradually and enjoy the experience, the adaptations, and the amazing results.
  • Although it’s important to understand the following topics…
  • Excessive emphasis on intensity, heart rate, VO2 max, Lactate thresholds, etc. can take the joy out of regular activity…move beyond and listen to your body!!! Use the RPE (rate of perceived exertion).

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