CV Workout • Each exercise session should include: • warm-up • aerobic conditioning, and • cool down phases.
CV Workout • The purpose of the warm-up is to: • increase blood flow to the working cardiac and skeletal muscles, • increase body temperature, • decrease the chance of muscle and joint injury, • lessen the chance of abnormal cardiac rhythms.
CV Workout • Lasts 5 to 10 minutes depending on the planned duration of the exercise session to follow.
CV Workout • During the conditioning phase of the workout, the aerobic exercise is performed according to the exercise prescription.
CV Workout • During cool-down, the individual continues exercising at a low intensity for about 5 minutes.
Aerobic Training Methods • Either continuous or discontinuous training methods can improve CV endurance. • They are equally effective in improving CV fitness.
Aerobic Training Methods • Dropout rate of adults in a high-intensity interval training (discontinuous) training program is twice that of those in a continuous jogging program.
Aerobic Training Methods • Continuous exercise at low to moderate intensities is: • safer, • more comfortable, • and better suited for individuals initiating an aerobic exercise program.
Aerobic Training Methods • Potential forms of exercise include: • walking, jogging and cycling • aerobic dance • bench step aerobic • step ergometry • etc...
Aerobic Training Methods • Discontinuous training involves a series of low to high intensity exercise bouts interspersed with rest or relief periods.
Aerobic Training Methods • The exercise intensity and total amount of work performed can be greater than that of continuous training, making discontinuous training a versatile method that is widely used by athletes as well as by individuals with poor CV fitness.
Aerobic Training Methods • The ACSM recommends the use of discontinuous training for symptomatic individuals who are able to tolerate only low-intensity exercise for short periods of time. • (3 to 5 minutes)
Aerobic Training Methods • Interval training and circuit resistance training are two types of intermittent or discontinuous training.
Aerobic Training Methods • Interval Training involves a repeated series of exercise work bouts interspersed with rest or relief periods.
Aerobic Training Methods • Apply overload by: • increasing the exercise intensity or length of the work interval, • decreasing the length of the relief interval, • or increasing the number of work intervals per exercise session.
Aerobic Training Methods • Circuit resistance training can be used for development of CV fitness, as well as muscular strength and tone.
Aerobic Training Methods • CRT usually consists of several circuits of resistance training exercises with a minimal amount of rest between the exercise stations.
Aerobic Training Methods • CRT produces only a 5% increase in aerobic capacity as compared with a 15 to 25% increase with other forms of aerobic training • CRT should not be primarily used to develop aerobic fitness.
Aerobic Training Methods • The aerobic exercise prescription should be individualized to meet each client’s training goals and interests.