Aerobic Training Program Design

1 9/2/2016U1 Aerobic Training Program DesignReadings: NSCA text: Chapter 16 pp 389 406 Course web site: Physical Activity Guidelines For Americans 2008 -Fact SheetAerobic Training Program Design2 Synonyms for Aerobic Training Aerobic Training /exercise Endurance Training /exercise Cardiovascular Training /exercise Cardiorespiratorytraining/exercise Aerobic capacity = VO2 (dot over V omitted) [ml O2/kg/min]3 Aerobic Training Program DesignGeneral Training Principles Specificity of Exercise You must stress the cardiorespiratorysystem to produce adaptations in Aerobic capacity Resistance Training is nota effective stimulus to produce significant increases in Aerobic capacity There is some transfer of capacity from one Aerobic exercise mode to another, but it is not 100% Swimming peak Aerobic capacity in a trained swimmer will not be produced if swimmer runs, due to different muscle use pattern4 Aerobic Training Program Design9/2/2016U2 Program Design Training Program DesignMore commonly known as.

2 FrequencyIntensityTypeTimeMode of exercise Variety of modes discussed in Cardiovascular Activity Techniques unit Select mode based on: Training goal ( I want to run a 5KM race vs, I want to lose weight ) Enjoyment preference ( I hate to swim , I find machines boring , I like the social aspect of group exercising ) Equipment available, weather Client physical characteristics ( , obese, knee injuries, etc.)6 Aerobic Training Program DesignProgram Design Training Program DesignTerms, Abbreviations, Basic Formulae Resting Heart Rate = RHR Maximum Heart Rate = MHR Age-predicted maximal heart rate = APMHR =220-age (most common formula) Heart Rate Reserve = HRR= APMHR-RHR8 Aerobic Training Program Design9/2/2016U3 Intensity of Exercise9 Aerobic Training Program DesignResting VO2VO2 MaxResting HRMaximum HRIncreasing Aerobic workAerobic exercise intensity is between MHR & RHRWe use Heart Rate as an easy to measure indicator of Aerobic work the body is don t have to measure VO2while a person exercisesIntensity of Exercise10 Aerobic Training Program DesignMHRTrue maximum method.

3 Graded exercise test (increasing intensity) to point where HR no longer increases Have physician clearance &/or presence Not typically done outside of Training athletesIntensity of Exercise11 Aerobic Training Program DesignMHRUse Age-predicted maximal heart rate (APMHR) equation:APMHR = 220-age Error 10-15 beats/min Client must not be using medication that affects HRObese clients use: APMRH = 200-( x age)Intensity of Exercise12 Aerobic Training Program Design Training Zone Target Heart Rate Range (THRR) determined using:1) Percent of APMHROR2) KarvonenFormula takes into account client s resting HR9/2/2016U4 Intensity of ExerciseTraining zone = 70%-85% APMHR(55%-65% APMHR for very low capacity clients)Target HR upper limit = APMHR(.85)Target HR lower limit = APMHR(.70)13 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic work Training Zone by % APMHR70% APMHR85% APMHRI ntensity of Exercise14 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic work Training Zone by % APMHR relationship to %VO2max70% APMHR = 55% VO2max85% APMHR = 75% V02maxSo, a person Training at 70% APMHR, is Training at approximately 55% of VO2max Intensity of ExerciseEXAMPLE:30 yr-old clientAPMHR = 220-age = 220-30 = 190 beats/minTarget HR upper limit = APMHR(.

4 85)=190(.85) =162 Target HR lower limit = APMHR(.70)=190(.70)=133 THRR (Target Heart Rate Range) = 133 to 162 beats / min= 22 to 27 beats / 10 sec15 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic work Training Zone by % APMHR70% APMHR85% APMHR65% APMHR55% APMHRLow CapacityClientIntensity of Exercise16 Aerobic Training Program Design Training Zone by % APMHR9/2/2016U5 Intensity of Exercise17 Aerobic Training Program Design Training Zone by % APMHRI ntensity of ExerciseTakes into account client s resting HRHRR (Heart Rate Reserve)= APMHR-RHRT raining zone = 50%-85% HRRT arget HR upper limit = HRR(.85)+RHRT arget HR lower limit = HRR(.50)+RHRM easure RHR in bed after waking up in the morning, or after laying quietly for 15 minutes18 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic work Training Zone by Karvonen(HRR) formula50% HRR85% HRRH eart Rate ReserveIntensity of ExerciseEXAMPLE:30 yr-old client, RHR = 70 beats/minAPMHR = 220-age = 220-30 = 190 beats/minHRR = APMHR-RHR = 190-70 = 120 beats/minTarget HR upper limit = HRR(.

5 85)+RHR = 120(.85)+70 = 172 beats/minTarget HR lower limit = HRR(.50)+RHR= 120(.50)+70 = 130 beats/minTHRR (Target Heart Rate Range)=130 to 172 bpm= 22 to 29 beats / 10 sec19 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic work Training Zone by Karvonen(HRR) formula50% HRR85% HRRH eart Rate ReserveIntensity of Exercise20 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic work Training Zone by Karvonen(HRR) formula50% HRR85% HRRH eart Rate ReserveTrained clientBeginner client9/2/2016U6 Intensity of Exercise21 Aerobic Training Program DesignComparison of Training Zone by %APMHR & Karvonenformula0204060801001201401601802 0030507090110 Heart Rate (beats/min)For 20 year-oldFOR VERY FITPERSONno differencebetween formulaetop endFOR NOT FIT PERSON% APMHR formula,more conservative, soperhaps betterUseless rangeof Karvonen02040608010012014016018020030507 090110 For 30 year-oldKarvonen lower limitKarvonen upper limitAPMHR upper limitAPMHR lower limitFOR MID RANGE FITNESSLEVEL, No big differenceBetween formulae02040608010012014016018020030507 090110 Resting HR (beats/min)For 40 year-old02040608010012014016018020030507 090110 Resting HR (beats/min)For 50 year-oldIntensity of Exercise22 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic work Training Target Intensity by Talk TestCan not speak comfortablyComfortable speech is just barely possibleBreathing rate will increase with intensity of Aerobic exercise.

6 You should exercise at an intensity that is just below the level at which you can no longer speak comfortably ( When comfortable speech is just barely possible you are at the correct exercise intensity) (1,2).1. Fahey, T. I. (2009). Fit & Well, Core Concepts and Labs in Physical Fitness and Wellness. 8th Persinger, R. F. (2004). Consistency of the talk test for exercise prescription. Medicine & Science Sports & Exercise, 36 , of Exercise23 Aerobic Training Program Designby Perceived ExertionFor womenFor menRPE% of VO2 maxRPE% of VO2 10 step OMNI Rating of Perceived Exertion (RPE*) scale has been used to gauge exercise intensity, and relate that perceived intensity to Aerobic work intensity (1).The interpretation of the 0-10 scale is aided by illustrations. Example: For a male, a 68% of VO2 max Training level corresponds to a RPE of 5 (see also next slide) AC . Validation of the Adult OMNI Scale of perceived exertion for walking/running exercise.

7 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. Chalmershas found that some trainers prefer a 0-10 scale, such as the OMNI scale, to the Borg scale of womenaerobic Training intensityFor men Aerobic Training intensityRPE 4 of ExerciseEXAMPLE:72 yr-old client exercises at APMHR?42 yr-old client unable to exercise at 70% APMHR24 Aerobic Training Program DesignResting HRAPMHRI ncreasing Aerobic workAt start of exercise Program , check the Training intensity HR target calculated using formula with client s subjective assessment of intensity (talk test or perceived exertion) WHY?70% APMHR85% APMHR9/2/2016U7 Intensity of Exercise25 Aerobic Training Program DesignHR targets can be wrong70-85% APMHR may be: Way too hard for one person Too easy for another Exertion does not lie RPE technique to set Aerobic exercise intensity in.

8 Faster, Better, Stronger, Heiden, Testa, Musolf, pg 215-7 Intensity of Exercise26 Aerobic Training Program DesignIncreasing Aerobic workFaster, Better, Stronger, Heiden, Testa, Musolf, pg 215-7 RatingDescription0 Nothing at , very weak1 Very weak2 Weak3 Moderate4 Somewhat strong5 Strong6 Between strong and very strong7 Very strong8 Between very strong and very, very strong9 Very, very strong10 MaximalRPE < 2, ZONE 1= easy Aerobic , for warming up and cooling downRPE 2-3, ZONE 2 = Aerobic base, mild stress, good for beginnersRPE 3-5, ZONE 3 = Aerobic capacity zone, Intensive Aerobic /Cardio-fitness zoneRPE 5-7, ZONE 4 = Aerobic -anaerobic transition (required zone for athletes only)RPE 8-10, ZONE 5 = only for elite athletesIntensity of Exercise27 Aerobic Training Program DesignHR targets can be al., Quantifying Exertion Level During Exercise Stress Testing Using Percentage of Age-Predicted Maximal Heart Rate, Rate Pressure Product, and Perceived Exertion.

9 Mayo ClinProc. December 2010 85(12):1095-1100; An APMHR of 85% or more and peak RPP of 25,000 or more were both ineffective in identifying patients who put forth a maximal exercise effort (ie, peak RER, ). Perceived exertion was a significant indicator (P=.04) of patient exertion, with a threshold of 15 (6-20 scale) being an optimal cut point. Exertion does not lieIntensity of Exercise28 Aerobic Training Program DesignRPEand HR targets can result in same al. Effects of Running on Chronic Diseases and Cardiovascular and All-Cause. Mortality. Mayo ClinProc. 2015 Nov;90(11):1541-52. doi: 40 untrained males HR-and RPE-prescribed run Training resulted in similar exercise intensity and performance outcomes over six of Exercise29 Aerobic Training Program Design Heart rate by itself is not a very meaningful measure. It must be in context with other measures. Impossible to base Training on heart rate, too many variables affect it.

10 99% of the time RPE is a great window into stress and adaptation. Vern Gambetta Blog, June 11, 2012 Design Training Program DesignDuration of exercise2008 Physical Activity Guidelines for Americans. US Dept of Health & Human Services. Adults 18-64 yrs Minimum2 hr 30 min/wk (150 min/wk)moderate intensity or1 hr 15 min/wk (75 min/wk)vigorous intensity (or combination), at least 10 min episodes, spread throughout week (intensity defnnext slide) 5x/wk @ 30 min moderate exercise Aim for additional benefits with 5 hr/wk (300 min/wk)moderate intensity or2 hr 30 min/wk vigorous intensity exercise (or combination)Durations over 10 min, spread through week, adding up to target time31 Aerobic Training Program DesignDuration of exercise2008 Physical Activity Guidelines for Americans. US Dept of Health & Human Services. the use of a talk test to judge intensity of exercise32 Aerobic Training Program Design9/2/2016U9 Duration of exerciseHaskell et al.