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Moderate to High Volume

General Prescription for the Development and Maintenance of CR Fitness and an Optimal Body Composition. Moderate to High Volume. F = 3-5 days/week I = 55/65 – 90% MHR or 40/50 – 85% HRR or VO 2 R (max – resting) T = 20 – 60 minutes, intermittent or continuous

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Moderate to High Volume

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  1. General Prescription for the Development and Maintenance of CR Fitness and an Optimal Body Composition

  2. Moderate to High Volume • F = 3-5 days/week • I = 55/65 – 90% MHR or 40/50 – 85% HRR or VO2R (max – resting) • T = 20 – 60 minutes, intermittent or continuous • T = rhythmic, using large muscle groups, aerobic, continuous

  3. Frequency considerations • Difficult to achieve 1200 kcal expenditure in < 3 sessions • Optimal recovery time • Too little = injury, overtraining • Too much = reduced adaptation • Initial fitness or activity level • Available client time • Intensity of activity

  4. Intensity Considerations • Calculating % VO2R or HRR • Comparisons of methods • Low end of range appropriate for low-fit • Provide a progression chart • Inversely related to duration • Moderate intensity, longer duration is recommended for most adults • Choose adequate intensity to condition without overtaxing (stress but don’t overstress) • Initial fitness • Goals and preferences

  5. Equivalent Exercise Intensities (see Table 1)

  6. Sample Intensity Progression 40-yr.-old, RHR = 80 bpm ** may change with training

  7. Intensity Considerations • How do you assess VO2 during an everyday exercise session? • Heart rate is not always accurate and can be affected by medications, stress, temperature, humidity, etc. • Ratings of Perceived Exertion (RPE)

  8. RPE • Related to physiological responses (heart rate, [Hla], Ve and % VO2max), and thus provides similar information regarding intensity • 12 – 16 on 6-20 scale = ~ 50–85% HRR • Eliminates need to assess HR

  9. Time • 20–60 min. cumulative • Does not include warm-up and cool-down • Short bouts produce similar benefits up to a point (10 Min minimum) • Max. of 60 min. recommended due to lower adherence after 60 m.

  10. Type • All else being equal, mode does not seem to affect CR adaptations • Resistance exercise elicits minor CR adaptations • Adaptations are specific to muscles used • cross training may be beneficial • Low- vs. high-impact • Skill-dependent activities

  11. Rate of Progression • VO2max can improve between 10-30% following these guidelines • 3%/week in first month • 2%/week in second month • 1%/week after • Improved O2 delivery & extraction at max. due to increased SV, CO, Ve, capillaries, myoglobin, mitochondria

  12. Other Adaptations • Decreased RHR • Increased heart size • Increase plasma volume • Increase lactate tolerance and removal • Increased use of FFAs for energy (glycogen-sparing) • Most are achieved by exercising at moderate intensities (~ 70% VO2max)

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