Aerobic Training Program Design
Aerobic Training Program Design
Readings:
Physical Activity
Guidelines For Americans
2008 - Fact Sheet
Aerobic training/exercise
Endurance training/exercise
Cardiovascular training/exercise
Cardiorespiratory training/exercise
Specificity of Exercise
4/8/2016
Mode of exercise
Mode
Intensity
Duration
Frequency
Progression
Variation
2.
3.
4.
5.
6.
Mode
Intensity
Duration
Frequency
Progression
Variation
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Intensity of Exercise
Increasing aerobic work
Resting HR
VO2 Max
Maximum HR
Resting VO2
We use Heart
Rate as an
easy to
measure
indicator of
aerobic work
the body is
doing.
We dont have
to measure VO2
while a person
exercises
MHR
True maximum method:
Graded exercise test
(increasing intensity) to point
where HR no longer increases
Have physician clearance &/or presence
Not typically done outside of training athletes
Aerobic Training Program Design
10
Intensity of Exercise
Intensity of Exercise
MHR
Use Age-predicted maximal
heart rate (APMHR) equation:
APMHR = 220-age
1) Percent of APMHR
OR
2) Karvonen Formula
Intensity of Exercise
11
12
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Intensity of Exercise
Intensity of Exercise
85% APMHR
Resting HR
APMHR
Resting HR
13
Intensity of Exercise
Intensity of Exercise
14
APMHR
85% APMHR
EXAMPLE:
30 yr-old client
APMHR = 220-age = 220-30 = 190 beats/min
Target HR upper limit = APMHR(.85)=190(.85) =162
70% APMHR Target HR lower limit = APMHR(.70)=190(.70)=133
65% APMHR
Low Capacity
Client
55% APMHR
Resting HR
Aerobic Training Program Design
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16
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Intensity of Exercise
Intensity of Exercise
50% HRR
APMHR
Resting HR
17
Intensity of Exercise
Intensity of Exercise
Resting HR
Aerobic Training Program Design
APMHR
50% HRR
EXAMPLE:
30 yr-old client, RHR = 70 beats/min
APMHR = 220-age = 220-30 = 190 beats/min
HRR = APMHR-RHR = 190-70 = 120 beats/min
85% HRR
50% HRR
85% HRR
APMHR
Trained client
Beginner client
Resting HR
Aerobic Training Program Design
20
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Intensity of Exercise
Intensity of Exercise
180
160
140
Useless range
FOR VERY FIT
of Karvonen
PERSON
120
100
no difference
between formulae
top end
80
60
40
For 20 year-old
20
0
200
180
160
140
120
100
80
60
40
20
0
APMHR
FOR MID RANGE FITNESS
LEVEL, No big difference
Between formulae
50
70
90
For 30 year-old
30
30
50
70
90
110
110
200
200
180
160
180
160
140
140
120
100
80
60
40
120
100
80
60
40
20
0
20
For 40 year-old
30
50
70
110
For 50 year-old
0
90
200
30
50
70
90
1. Fahey, T. I. (2009). Fit & Well, Core Concepts and Labs in Physical Fitness and Wellness.
8th edition. McGraw Hill.
2. Persinger, R. F. (2004). Consistency of the talk test for exercise prescription. Medicine &
Science Sports & Exercise , 36 , 1632-1636.
Resting HR
110
Resting HR (beats/min)
Resting HR (beats/min)
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Intensity of Exercise
Intensity of Exercise
by Perceived Exertion
aerobic training
intensity
training intensity
RPE 3.5 - 5
RPE 4 5.5
For women
For men
RPE
% of VO2 max
RPE
% of VO2 max
3.5
58
48
82
68
92
89
Utter AC . Validation of the Adult OMNI Scale of perceived exertion for walking/running exercise. Med Sci Sports Exerc. 2004,
36:1776-80
*A widely used Borg RPE scale also exists, and the Utter 2004 article table 2 also relates that scale to % VO2 max. Dr. Chalmers has
85% APMHR
70% APMHR
WHY?
1.
found that some trainers prefer a 0-10 scale, such as the OMNI scale, to the Borg scale of 6-20.
23
APMHR
For women
22
Resting HR
EXAMPLE:
72 yr-old client exercises at APMHR?
42 yr-old client unable to exercise at 70% APMHR
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Intensity of Exercise
Intensity of Exercise
25
Intensity of Exercise
HR targets can be wrong.
Nothing at all
0.5
1
Weak
Moderate
Somewhat strong
Strong
Very strong
10
Maximal
26
Description
Heiden,
Intensity of Exercise
Rating
27
28
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Duration of exercise
2008 Physical Activity Guidelines for Americans. US Dept of
Health & Human Services. www.health.gov. Adults 18-64 yrs
Mode
Intensity
Duration
Frequency
Progression
Variation
29
Duration of exercise
Duration of exercise
30
Minimum of:
30 min moderate intensity, at least 10 min
episodes, 5 days/week (= 150 min/wk)
or
31
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Duration of exercise
1.
moderate intensity
vigorous intensity
2.
Noticeably
accelerates the heart
rate
e.g., Walking briskly
3.
4.
5.
6.
33
Frequency of exercise
Mode
Intensity
Duration
Frequency
Progression
Variation
34
Frequency of exercise
36
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Progression
Mode
Intensity
Duration
Frequency
Progression
Variation
37
1.
2.
3.
4.
5.
6.
38
39
Mode
Intensity
Duration
Frequency
Progression
Variation
40
10
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Variation
41
42
Tempo Training
Interval Training
http://www.coreperformance.com/knowledge/training/energy-systemdevelopment.htm
like a thoroughbred.
Youll only work at the same effort level for an extended period of time, as you
would with traditional cardio exercise on regeneration or recovery days. But
youre going to take the time you typically spend on cardio and
develop the ability to perform at a more intense level. Youll improve
your energy levels, gaining physical strength and stamina without investing
additional time.
43
44
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45
Interval Training
46
1: WORK
INTERVAL
INTENSITY
3: RELIEF
INTERVAL
INTENSITY
2: WORK
INTERVAL
DURATION
5: NUMBER
OF REPS IN
A SERIES
4: RELIEF
INTERVAL
DURATION
6: NUMBER
OF SERIES
8: BETWEEN SERIES
RECOVERY INTENSITY
9: EXERCISE MODALITY
7: BETWEEN SERIES
RECOVERY DURATION
RESTING LEVEL OF WORK
47
48
12
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Interval Training
An appropriate
pattern of work and
relief cycles
Tabata intervals:
Eight, 20 second all out exercise bouts
(170% VO2max) + 10 sec rest
WILL
produce a
progressive increase
in fatigue and RPE
49
Tabata results:
VO2max increased by 7 ml*kg-1*min-1
Anaerobic capacity increased
significantly
50
51
52
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Stephen H. Boutcher,
53
54
Is it proven to be effective?
55
56
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Duration of exercise
Michael Lauer, Editorial:
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VERSUS..
58
59
60
15
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62
Chalmers CONCLUSIONS:
WALKING VERSUS RUNNING?? Is longer duration + lower intensity the same FOR
HEALTH as shorter duration higher intensity?
63
64
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FINDINGS
65
66
Stamatakis E, et al., Screen-based entertainment time, all-cause mortality, and cardiovascular events
population-based study with ongoing mortality and hospital events follow-up. J Am Coll Cardiol. 2011
Jan 18;57(3):292-9.
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68
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