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Measuring, Monitoring and Designing Aerobic Endurance Training Programs

Measuring, Monitoring and Designing Aerobic Endurance Training Programs. Overview. Define Aerobic Endurance Training Benefits of Aerobic Endurance Training Monitoring Exercise Intensity Heart Rate Talk Test Ratings of Perceived Exertion (RPE) VO2 Max Metabolic Equivalents (METS)

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Measuring, Monitoring and Designing Aerobic Endurance Training Programs

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  1. Measuring, Monitoring and Designing Aerobic Endurance Training Programs

  2. Overview • Define Aerobic Endurance Training • Benefits of Aerobic Endurance Training • Monitoring Exercise Intensity • Heart Rate • Talk Test • Ratings of Perceived Exertion (RPE) • VO2 Max • Metabolic Equivalents (METS) • Designing an Aerobic Endurance Program

  3. Aerobic Endurance Training • Aerobic Endurance Training • Aerobic Exercise, Cardiovascular Exercise, Cardiorespiratory Exercise • Definition • Repetitive, rhythmical, steady-state exercise of relatively high intensity using multiple muscle groups • Yes: Biking, walking, swimming, running, cross-country skiing • No: gardening, stretching • Exercise Intensity • Usually based on heart rate

  4. Benefits of Aerobic Endurance Training • Control body fat • Improved psychological and emotional well-being • Increased immune function • Heart and lungs function at a higher level • Improved cellular metabolism • Increased bone density and strength of soft tissue • Reduced risk of chronic disease • Cardiovascular Disease • Cancer • Type 2 Diabetes • Osteoporosis • Deaths from all causes

  5. Acute and Chronic Effects of Aerobic Endurance Training Acute (immediate) Effects • Increased heart rate and stroke volume (amount of blood pumped per beat) • Breathing rate increases • Increased energy (ATP) production • Increased levels of neurotransmitters (brain chemicals like dopamine) • Slight increases in blood flow to brain Chronic (long- term) Effects • Lower resting heart rate • Increased heart size and blood volume • Increased sweat rate and earlier onset of sweating • Decreased body fat • Increased number and size of mitochondria in muscle cells • Increased bone density

  6. Acute (immediate) Effects • Increased sweating to maintain body temperature • Increase in systolic blood pressure • As exercises increases, blood levels of lactic acid increase • Reduced blood flow to the digestive tract (stomach, intestines, liver and kidneys) Chronic (long-term) Effects • Increase in stored glycogen • Increase in myoglobin content • Increased ability to use fats and lactic acid as a fuel • Higher levels of HDL’s • Lower resting blood pressure • Improved cognitive functioning • Decreased depression and anxiety

  7. Cardiorespiratory System DURING EXERCISE • Heart rate: 170–210 beats/minute • Breathing rate: 40–60 breaths/minute • Blood pressure: 175/65 • Cardiac output: 20 quarts/minute • Blood distributed to muscles: 85–90% AT REST • Heart rate: 50–90 beats/minute • Breathing rate: 12–20 breaths/minute • Blood pressure: 110/70 • Cardiac output: 5 quarts/minute • Blood distributed to muscles: 15–20%

  8. Monitoring Exercise Intensity • Heart Rate • Talk Test • Ratings of Perceived Exertion (RPE) • VO2 Max • Metabolic Equivalents (METS)

  9. Heart Rate • Most commonly used as it’s easy to: • Measure • Adjust for age • What are averages? • Heart rate increases linearly with workload • As a person becomes in better shape: • Resting heart rate decreases • Heart rate during exercise stays lower longer • Heart rate after exercise lowers faster

  10. Physiological Factors Affecting HR • Smoking increases HR • Caffeine increases HR • Hot environment increases HR • High altitude initially increases HR • Stress increases HR • Type of activity may increase or decrease HR • Food Digestion increases HR • Time of Day (decreased in the morning) • Medications may increase or decrease HR • Hormones like adrenaline increase HR

  11. Where and How to Measure HR Count for 10 seconds and multiply the result by 6, 15 seconds times 4 or 30 seconds times 2 First pulse is counted as zero Never use your thumb-the thumb has its own pulse rate Carotid artery in the neck Radial artery in the wrist Brachial artery in the arm

  12. Heart Rate • Age Predicted Maximal • Target range during exercise is 70-85% • Karvonen Formula • Also referred to as Heart Rate Reserve • Target range during exercise is 50-85%

  13. Age Predicted Maximal Heart Rate Formula: 220 - age X Exercise Intensity • Example • 40-year old client exercising at 70%-85% • 220-40 = 180 beats/min • THR (70%) = 180 x .70 = 126 beats/min • THR (85%) = 180 x .85 = 153 beats/min • 126/6=21 • 153/6=25

  14. Karvonen Formula • Considered more accurate as it is incorporates resting heart rate into heart rate reserve • Formula • Maximum HR – resting HR= HR reserve • HR reserve X desired intensity + resting HR=Exercise HR

  15. Karvonen Formula • Determine Resting HR • Take pulse (60) • Determine maximum HR • (220-age) (180) • Determine heart rate reserve • Max HR-resting HR (180-60=120) • Identify exercise intensity • 80% • Find target heart rate (HR reserve x desired intensity + resting HR) • 120 x .80 +60 =156 Compare that to age predicted result • 220-40=180 x.80=144

  16. Karvonen Formula • 50 year old client with a resting HR of 80 beats per minute. You want them to exercise at 50% intensity. Determine their exercise HR. • 30 year old client with a resting HR of 60 beats per minute. You want them to exercise at a 75% intensity. Determine their exercise HR.

  17. Talk Test • At what level can you talk during exercise? • Singing • Not working hard enough • Can’t say your name • Probably working too hard • Best to work at a level where you can answer a question, but not comfortably carry on a conversation. • Too hard if you have to take a breath between every word • Too easily if you could say several sentences without a breath • Subjective. Helps to use in conjunction with taking a pulse for beginner clients.

  18. Rate of Perceived Exertion (RPE) The recommended RPE range is between 12 and 14. • Using a chart to assess intensity level • When heart rate intensity is inaccurate due to medications, illness or pregnancy • Quick and easy method The recommended RPE range is between 3 and 5.

  19. VO2 Maximum • The maximum amount of oxygen in milliliters a body can use in one minute of exercise per kilogram of body weight • Those who are more fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned.

  20. Lance Armstrong: Highest Vo2 Max ever recorded (85)

  21. VO2 Maximum • True VO2max measurements require exercising to the maximum level of exertion • This should only be done under medical supervision, or by persons who have been cleared to exercise to extreme exertion by their physician. • Field tests for maximal oxygen consumption: • The 1-mile walk test • The 3-minute step test • The 1.5-mile run-walk test

  22. Metabolic Equivalents (METS) What is a MET: • 1 MET is equivalent to a metabolic rate of oxygen consumed at rest • 3.5 milliliters of oxygen per kilogram of body weight per minute • Any given MET level is an indication of how much harder than rest a particular activity is • Example: Golf (walking) has a 4.5 MET rating which means it is 4.5 times harder than rest

  23. METS • Low Intensity: less than 3 METS • Low to Moderate Intensity: 3 to 6 METS • High Intensity: Greater than 6 METS

  24. METS • 3 METs = Resistance training light to moderate intensity • 6 METs = Resistance training at high intensities • 10 METs = Running at 6.0 mph • 15 METs = Running at 9mph

  25. METS • 1 MET is equivalent to a metabolic rate consuming 1 kilocalorie per kilogram of body weight per hour • METs can be converted to calories consumed per minute by cal/min = METs × 3.5 × body weight in kg × 4.9 (calories per liter of oxygen)/1000 milliliters per liter • Example: 6 METS x 3.5 x 68 kg x 4.9 /1000 ml per liter = 7 calories per minute • Calculate: 200 lbs client, 8 METS, 40 minutes

  26. METS-Practical Points • A MET measures how many times above baseline your client is working • How to use METS • Understand the METS display on equipment • Use intensity level while designing workouts • (http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf) • Use METS display on cardio equipment to have your client work at the same level on separate pieces of equipment • Calculate how many calories per minute

  27. Designing an Aerobic Endurance Program • Key Points • Beginner should start at lower level of heart rate ranges • Rate of improvement depends on age, health status, initial level of fitness, and motivation • Cross-training maintains motivation • Different intensity levels require different durations • High-intensity activity = 20 minutes • Low-to-moderate-intensity activity = 45–60 minutes

  28. The “Fat Burning” Myth • “I’ll lose more weight if I work at a lower intensity level because the harder I work, the more my body uses carbohydrate as the primary fuel source.” • NOPE! • It’s about total calories, not about where they come from.

  29. The “Fat Burning” Myth

  30. 206 Total Kcal FAT, CARBOHYDRATE AND TOTAL CALORIC EXPENDITURE IN 30 MINUTES AT 50% AND 70% VO2max 146 Total Kcal 75% CHO 88 Kcal 154 Kcal 60% CHO 40% Fat 58 Kcal 52 Kcal 25% Fat 50% VO2max 70% VO2max Real World

  31. Research Study • Compared high intensity (HI) (80-90%) Vs low intensity (LI) (40-50%) • Three Days/Week for eight weeks • Duration is different: 25 Min VS 50 Min [BALLOR, 1990]

  32. Results • Both groups burned approximately the same total number of Kcals (300) • HI=LI for loss of total body mass, fat mass and % fat; increased fat-free mass. • Only HI improved peak VO2. • Key Points • HI group: Same results in half the time • LI group did not achieve any cardiovascular benefits [BALLOR, 1990]

  33. Key Thoughts • Maximize total Kcal expenditure rather than focusing on burning “fat,” especially as most clients have time constraints. • Low intensity work may mean smaller fitness gains. • “Burning fat” doesn’t necessarily lead to greater losses of fat or total weight.

  34. Designing an Aerobic Endurance Program General Guidelines • Train 3–5 days per week • Beginners should start with three and work up to five days per week • Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes • Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes

  35. Designing an Aerobic Endurance Program General Guidelines • Total of 20–60 minutes is recommended • One single session or multiple sessions of at least 10 minutes • Heart Rate Ranges • Maximal Heart Rate (70-85%) {Lower for beginners} • Karvonen (50-85%)

  36. FITT Principle • Apply the FITT Prinicple • Frequency • 3-5 days per week • Intensity • 50-85% of Heart Rate Reserve • 12-18 RPE Scale • Time (duration) • 20-60 minutes • Type of Activity • Walking, running, rowing, cycling, swimming

  37. Designing an Aerobic Endurance Program • Warming Up (5–10 minutes) • Muscles work better when warmed up • Redirect blood flow to working muscles • Spread synovial fluid • Cooling down (5–10 minutes) • Blood flow and respiration return to normal

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