Cardiovascular Training: Key Concepts & Injuries (Vocabulary)

Sedentary adults begin to experience a decline in VO2 max by about 1% per year after age 25.
Higher aerobic fitness levels attained during youth can delay functional decline.
Sedentary older adults may see improvements similar to younger individuals (10-20%) with aerobic activity, but reaching high fitness levels is harder.
Physiological differences result in approximately 15% lower VO2 max values in women compared to men:
- Generally smaller hearts
- Lower stroke volumes
- Lower hemoglobin concentrations
- Less muscle mass relative to body size
- Higher average body fat values

Environmental conditions (heat, humidity, extreme cold, altitude) significantly impact training responses.
Heat and Humidity:
- Increase stress during exercise.
- Body cools via radiation (heat loss through the skin), convection (movement of cooler air), conduction (contact with cooler objects), and evaporation (sweat).
- Hot, humid environments impede radiation, convection, and evaporation, raising the risk of heat-related illnesses and dehydration.
- Acclimatization requires 7 to 12 exposures leading to:
  - Earlier sweating onset
  - Increased sweat production and blood plasma volume
  - Reduced sodium concentration in sweat
  - Enhanced blood flow to skin
Cold Exposure:
- Prolonged exposure can lead to hypothermia.
- Cooler environments are optimal for cardiovascular training.
Altitude Effects:
- Reduced oxygen concentration increases respiratory and heart rates.
- Adaptation can lead to increased red blood cell and hemoglobin concentrations, beneficial when returning to lower altitudes.

New exercisers may benefit from a day-on, day-off training method or cross-training.
One rest day every 7 to 9 days is generally acceptable for performance focus.
Non weight-bearing activities (like swimming or cycling) can minimize muscle soreness.
Detraining Effects:
- Cessation of aerobic activity can initiate detraining within just 2 weeks, resulting in:
  - Rapid loss of blood plasma and stroke volume
  - Increased carbohydrate reliance for fuel
  - Decreased insulin sensitivity and left ventricle mass
  - Loss of mitochondrial density and oxygen extraction after 3 weeks.
- To limit detraining during low frequency training, increase intensity.

Chondromalacia:
- Impacts the hyaline cartilage of the patella.
- Causes joint pain; improvements seen with knee stability training.
- Treatments: rest, anti-inflammatories, ice therapy.
Plantar Fasciitis:
- Leading cause of heel pain, caused by inflamed plantar fascia.
- Factors: tight calves, Achilles tendon issues, abrupt volume increases, improper support, prolonged walking/running, obesity.
- Remedies: stretching, myofascial release, massage, arch supports, anti-inflammatories.
IT Band Syndrome:
- Comprises about 10% of running injuries, manifesting as lateral knee pain.
- Contributing factors: IT band tightness, uneven gait, high mileage, weakness, inadequate warm-ups.
- Treatment might include stretching, myofascial release, ice, heat therapy, and activity modification.
Low Back Pain:
- Common causes include muscular imbalances, poor flexibility or biomechanics, and general deconditioning.
- Treatments: stretching, abdominal strengthening, heat therapy.
Shin Splints:
- Characterized by pain along the tibia, caused by overuse and improper footwear.
- Remedies: rest, massage, ice, stretching, strengthening lower legs.
- Prevention: longer warm-ups, improved footwear.

This concludes the lesson on cardiovascular training considerations and common aerobic injuries.