Due after 48 hours/// CASE STUDY
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Lecture15-AcuteProgramVariables-CardiorespiratoryTraining2.pptxAcute Program Variables – Cardiorespiratory Training
Eric C. Olson, DC, MS
Lecture Objectives
Understand the key principles of aerobic exercise training
Be able to differentiate absolute and relative intensity of exercise
Calculate exercise intensity based on the Karvonen method
Understand each of the acute program variables (frequency, intensity, time, type)
Key Terminology
Aerobic exercise
Cardiovascular exercise
Cardiorespiratory exercise
What is aerobic exercise?
Continuous or interval-based repetitive, rhythmic movement that increases oxygen utilization in the working muscles for prolonged periods
synonymous terms
Principles of Aerobic Endurance Training
Specificity: adaptations occur specific to the mode of aerobic exercise performed
Improvements in VO2max in one mode of cardio may help in other modes, but to a lesser extent
Variation: manipulation of specific training variables throughout a program
Overload: a training stress greater than which one is accustomed
Progression: altering the training stimulus gradually over time to elicit continual adaptations (important aspect of periodization)
Acute Program Variables
Frequency – sessions/week
Intensity – % HR Reserve, % max HR, RPE
Time – minutes/session
Type – mode of aerobic exercise
Total volume should increase no more than 10% per week!
Training Frequency
A minimum of 2 days/week up to 5 days/week is recommended for general fitness goals. Advanced clients may be able to handle 6 days/week.
Training < 2 days/week is insufficient for developing and maintaining fitness
Training Volume
Total time per week; also can be distance per week
Combines frequency and time
3 runs per week (30 min; 60 min; 45 min) 135 min. total volume OR
3 runs per week (4 miles; 6 miles; 5 miles) 15 total miles
Program examples:
5 days/week for 45 min./session = 225 min./week OR
5 days/week: 45 min., 30 min., 30 min., 30 min., 90 min. = 225 min./week
Absolute Intensity
28 ml/kg/min.
35 ml/kg/min.
42 ml/kg/min.
49 ml/kg/min.
24.5 ml/kg/min.
Measure of Aerobic Exercise Intensity
Karvonen formula
Max HR – Resting HR = HR reserve
HR reserve x exercise intensity 1 + resting HR = low-end HR
HR reserve x exercise intensity 2 + resting HR = high-end HR
Ex. 40-year-old male w/ resting HR of 60 bpm. He has been prescribed an aerobic training zone of 60 – 70% of his heart rate reserve.
220 – 40 = 180 bpm (age predicted max HR)
180 – 60 = 120 bpm (HR reserve)
120 x .6 + 60 = 132 bpm
120 x .7 + 60 = 144 bpm
Relative Intensity
For the average healthy adult, exercise intensity must be at least 50% of HRR OR 70% max HR!
Relative Intensity
Methods of Estimating Intensity
There are several ways to quantify exercise intensity (% HR or VO2 reserve, % HR or VO2 max)
The key is to use laboratory date whenever possible (so you can calculate training zones based on accurate physiological data)
Remember, that for the general population, 6 METS or greater is considered vigorous exercise
If you do not have laboratory data, I recommend using an aerobic capacity field test to obtain max HR and use the HR reserve method
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Continuous & Intermittent Training
Continuous/steady state exercise: maintaining target HR zone for at least 20 min. for vigorous exercise and 30 min. for moderate exercise
Intermittent exercise: maintaining target HR zone for 10 min. without rest periods; used for deconditioned or time-constrained individuals
Can be done at easy, moderate, or hard intensities (up to the lactate threshold)
Important component of endurance training programs
Most sessions should be continuous or intermittent rather than interval
Interval Training
High intensity bouts of exercise separated by low intensity recovery periods; allows for a great total volume of work to be performed at a high intensity
Intensities should be at or above lactate threshold!
Intensity below VO2max = submaximal
Intensity at or near VO2max = maximal
Intensity above VO2max = supramaximal
HIIT should be performed at 90 – 100% HRR
HIIT range
Interval Training
Interval training should only be performed after establishing an aerobic base!
Should be able to maintain target HR zone for at least the duration that interval training will be performed
For example, if you plan to do 60 min. of interval training (work + rest periods), you should be able to perform a continuous 60 min. session in the same exercise mode above 50% HRR reserve
Exercise Duration
The ACSM recommends a minimum of 10 min. bouts for a recommended total of 30 min./day (at least 5 days/week)
< 10 min. has not been shown to improve cardiorespiratory fitness in the average healthy adult
The U.S. Surgeon General, National Institutes of Health Consensus Panel on Physical Activity and Cardiovascular Health, and the American Heart Association all agree that aerobic exercise sessions should be at least 30 min. in duration
Exercise duration is inversely related to exercise intensity
Modes of Aerobic Exercise
Indoor
Running
Biking (upright/recumbent)
Elliptical (many variations)
Swimming
Rowing
Stairmaster
Outdoor
Hiking
Trail running
Nordic skiing
Kayaking
Open water swimming
Cycling
Mountain biking
Rollerblading
Paddleboarding
Anything that can elevate HR for extended periods!
Important considerations:
Equipment availability
Weather
Exercise tolerance/experience
Frequency of Exercise
# of days per week dedicated to Cardiorespiratory Endurance Training
Moderate intensity aerobic exercise done at least 5 days per week
Or Vigorous intensity aerobic exercise done at least 3 days per week
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Factors Affecting Mode Selection
Equipment availability
Personal preference
Client’s ability to perform the exercise
Client’s goals
Injury history
Modes of Aerobic Exercise
Selecting multiple modes of aerobic exercise (i.e. cross-training) may be beneficial for many clients
Ex. Triathlon training; steady state training + circuit training
Cross-training has the following benefits:
Improves oxidative capacity in multiple muscle groups
Less repetitive overuse
Less monotony; keeps program more interesting
Long-term sustainability
Flexibility - Acute Program Variables
Frequency
2 – 3 days/week recommended
Intensity
No objective measures; perceived discomfort
Type
Many options – static stretches for every major muscle group
Time
2 x 30 sec./muscle group recommended
Table 16.3 Estimated Metabolic Equivalents for Various Activities
METs Activity 1.0 Lying or sitting quietly, doing nothing, lying in
bed awake, listening to music, watching a movie 2.0 Walking, <2 miles per hour (<3.2 km/h), level
surface 2.5 Stretching, hatha yoga 2.5 Walking, 2 miles per hour (3.2 km/h), level surface 3.0 Resistance training (free weight, Nautilus or Uni-
versal type), light or moderate effort 3.0 Stationary cycling, 50 watts, very light effort 3.0 Walking, 2.5 miles per hour (4 km/h) 3.3 Walking, 3 miles per hour (4.8 km/h), level surface 3.5 Calisthenics, home exercise, light or moderate
effort 3.5 Golf, using a power cart 3.5 Rowing machine, 50 watts, light effort 3.5 Stair stepping (with a 4-in. [10 cm] step height),
20 steps per minute 3.8 Walking, 3.5 miles per hour (5.6 km/h), level surface 4.0 Water aerobics, water calisthenics 4.5 Badminton, social singles and doubles 4.5 Golf, walking and carrying clubs 4.8 Stair stepping (with a 4-in. [10 cm] step height),
30 steps per minute 4.9 Stair stepping (with an 8-in. [20 cm] step height),
20 steps per minute 5.0 Aerobic dance, low impact 5.0 Tennis, doubles 5.0 Walking, 4 miles per hour (6.4 km/h), level surface 5.5 Stationary cycling, 100 watts, light effort 6.0 Basketball, nongame 6.0 Outdoor cycling, 10 to 11.9 miles per hour (16.1-
19.2 km/h) 6.0 Resistance training (free weight, Nautilus or
Universal type), powerlifting or bodybuilding, vigorous effort
6.3 Stair stepping (with a 12-in. [30 cm] step height), 20 steps per minute
6.3 Walking, 4.5 miles per hour (7.2 km/h), level surface
6.9 Stair stepping (with an 8-in. [20 cm] step height), 30 steps per minute
7.0 Aerobic dance, high impact 7.0 Badminton, competitive 7.0 Cross-country skiing, 2.5 miles per hour (4 km/h),
slow or light effort, ski walking 7.0 Rowing machine, 100 watts, moderate effort 7.0 Stationary cycling, 150 watts, moderate effort 7.0 Swimming laps, freestyle, slow, moderate or
light effort
8.0 Basketball, game 8.0 Calisthenics (e.g., pushups, sit-ups, pull-ups,
jumping jacks), vigorous effort 8.0 Circuit training, including some aerobic stations,
with minimal rest 8.0 Cross-country skiing, 4.0 to 4.9 miles per hour
(6.4-7.9 km/h), moderate speed and effort 8.0 Outdoor cycling, 12 to 13.9 miles per hour (19.3-
22.4 km/h) 8.0 Tennis, singles 8.0 Walking, 5 miles per hour (8.4 km/h) 8.5 Rowing machine, 150 watts, vigorous effort 8.5 Step aerobics (with a 6- to 8-in. [15 to 20 cm]
step) 9.0 Cross-country skiing, 5 to 7.9 miles per hour
(8.1-12.7 km/h), brisk speed, vigorous effort 9.0 Running, 5.2 miles per hour (8.4 km/h) (11.5-min
mile) 9.0 Stair stepping (with a 12-in. [30 cm] step height),
30 steps per minute 10.0 Outdoor cycling, 14 to 15.9 miles per hour (22.5-
25.6 km/h) 10.0 Running, 6 miles per hour (9.7 km/h) (10-min mile) 10.0 Step aerobics (with a 10- to 12-in. [25 to 30 cm] step) 10.0 Swimming laps, freestyle, fast, vigorous effort 10.5 Stationary cycling, 200 watts, vigorous effort 11.0 Running, 6.7 miles per hour (10.8 km/h) (9-min mile) 11.5 Running, 7 miles per hour (11.3 km/h) (8.5-min
mile) 12.0 Outdoor cycling, 16 to 19 miles per hour (25.7-
30.6 km/h) 12.0 In-line skating, not coasting 12.0 Rowing machine, 200 watts, very vigorous effort 12.5 Running, 7.5 miles per hour (12.1 km/h) (8-min
mile) 12.5 Stationary cycling, 250 watts, very vigorous effort 13.5 Running, 8 miles per hour (12.9 km/h) (7.5-min
mile) 14.0 Cross-country skiing, >8 miles per hour (>12.9
km/h), racing 14.0 Running, 8.5 miles per hour (13.7 km/h) (7-min
mile) 15.0 Running, 9 miles per hour (14.5 km/h) (6-min,
40-s mile) 16.0 Outdoor cycling, >20 miles per hour (>32.2 km/h) 16.0 Running, 10 miles per hour (16.1 km/h) (6-min
mile) 18.0 Running, 10.9 miles per hour (17.5 km/h) (5.5-
min mile)
METs Activity
MET = metabolic equivalent. Adapted from Ainsworth et al. 2000 (1) (consult this reference for a comprehensive list of the MET level for 605 specific activities) and ACSM 2010 (4).
