Chapter 1-4: Cardiovascular Training Concepts

Cardiovascular Training Concepts and Strategies

Energy Expenditure for Fitness Improvements

• Daily Caloric Expenditure: 200 to 400 kilocalories necessary for improving cardiorespiratory fitness and disease prevention.

• Performance Needs: Higher caloric expenditure required for performance improvements.

• Oxidation Value of Energy: 5 kilocalories expended per liter of oxygen used during training; if total oxygen quantity is known, calories can be calculated.

Metabolic Equivalents (METs)

• Definition of METs: Represents the amount of work performed, oxygen used, or calories expended relative to rest.

• Resting MET Value: At rest, 1 MET corresponds to a caloric expenditure of 3.5 ml of oxygen per kilogram per minute.

• Calculation Example: Running at 10 METs yields 35 ml/kg/min (3.5 x 10).

• Importance of Vo2 Max Assessment: Estimating a client’s Vo2 max helps establish MET training zones, aiding in more accurate caloric and workload calculations.

• Total Daily Caloric Expenditure: Can be estimated when MET equivalents for daily activities are known.

Practical Implications of MET Calculations

• Body Weight Consideration: Body weight is crucial in MET calculations; inaccuracies arise when a client leans on machines or alters default RPMs.

• Common Caloric Pitfalls:

  • Leaning on machines (common in bikes, stair climbers, and ellipticals)

  • Holding onto guide rails (especially treadmills)

  • Not maintaining prescribed workout speeds or RPMs

• Teaching Clients: Essential to explain these pitfalls to improve their outcomes.

Common Training Systems for Cardiovascular Improvements

• Key Factors for Training: Duration, intensity, frequency, and energy expenditure.

• Activity Selection: Any rhythmic exercise using large muscle groups is suitable.

• Addressing Boredom: Varying modes and systems is vital to prevent staleness in training.

Examples of Training Systems

Lactate Threshold or Tempo Training

• Purpose: Best for advanced clients to improve stamina and lactate tolerance.

• Methodology:

  • Start at near steady-state pace close to lactate threshold.

  • Intermittent short bursts (2-5 mins) above lactate threshold, followed by recovery.

  • Results in lactate accumulation and higher ventilation rates, leading to discomfort, but optimizes performance and VO2 max.

Cross Training

• Definition: Utilizing various exercise modes.

• Benefits:

  • Reduces boredom and injury risk.

  • Increases training volume tolerance.

  • Enhances recovery and mental focus.

Cardio Circuit Training

• Method: Combines steady state aerobic activities with intermittent resistance training activities.

• Example: Fitness trails with calisthenics stations (like pull-ups/push-ups) integrated into jogging.

• Benefits: Engaging, minimal anaerobic benefits, aids in caloric expenditure and metabolism.

Fartlek Training

• Translation: Swedish term for "speed play."

• Definition: Unstructured interval training with varying intensities, commonly used in spinning classes.

• Implementation: Outdoor courses change speed, distance, and surfaces (uphill, downhill, sand) to reduce boredom and vary training stimuli.