Transcript Aerobic Endurance Training Program

Aerobic Endurance Training
Physiological Adaptations to Aerobic
Endurance Training
Respiratory System
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Enhanced oxygen exchange in the lungs
Improved blood flow through lungs
Decreased submaximal respiratory rate:
– The number of breaths a person makes per
minute. Average 12 breaths per minute (8 to
16 range).
• Decreased submaximal pulmonary ventilation:
– the distribution of the air a person breathes
into the lung
Physiological Adaptations to Aerobic
Endurance Training
Cardiovascular System
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Increased Cardiac Output:
– Total volume of blood pumped by the
ventricle per minute, or simply the product
of heart rate (HR) and stroke volume (SV)
– Stroke volume is the volume of blood,
normally about 70 ml, ejected from the
heart into the aorta during the contraction
of the ventricles (systole).
Physiological Adaptations to Aerobic
Endurance Training
• Increased blood volume and red blood cell
number
• Increase in myoglobin
– Iron-containing, oxygen-carrying pigment
present in muscle tissue
– It supplies oxygen to the muscle during
strenuous exercise, when the muscle
oxygen demands out paces the supply from
the blood.
Physiological Adaptations to
Aerobic Endurance Training
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Enhanced blood flow to skeletal muscles
Decrease in resting heart rate
Decrease in exercising heart rate
Improved thermoregulation (the
regulating of body temperature)
• Increased insulin sensitivity
• Increased lactate removal by organsincreased lactate threshold, tolerance of
high intensity effort
Physiological Adaptations to Aerobic
Endurance Training
Musculoskeletal System
• Increased mitochondrial size and density
– Cell organelles that metabolize sugars
into energy = ATP
• Increased ATP, CP (creatine
phosphate), and glycogen stores
• Increased oxidative enzyme
concentration (specific proteins that act
to speed up chemical reactions.)
Physiological Adaptations to
Aerobic Endurance Training
• Increased capillarization in muscle bed
–The smallest blood vessels. Oxygen and
nutrients leave the bloodstream through
capillaries to get into the body
• Increased arteriovenous oxygen
difference:
–Amount of oxygen extracted from
transported blood
Factors Related to Aerobic
Endurance Performance
• Maximal Aerobic Power
(VO2Max)
• Lactate Threshold
• Exercise Economy
• Fuel Utilization
Maximal Aerobic Power (VO2 Max)
• VO2 Max: maximum
volume of oxygen
consumed by the body
each minute during
exercise
• Maximal Aerobic Power
is a measure of a
person’s capacity for
aerobic ATP resynthesis
• There is a high
correlation between
VO2max and
performance in aerobic
endurance events.
VO2 Max Tests
Sport
Vo2 max
>75 ml/kg/min
Endurance Runners and Cyclists
65 ml/kg/min
Squash
60-65 ml/kg/min
Football (male)
55 ml/kg/min
Rugby
50 ml/kg/min
Volleyball (female)
50 ml/kg/min
Baseball (male)
Lactate Threshold
• Lactic Acid:
– A substance which forms in the muscles as a
result of the incomplete breakdown of
glucose (sugar)
– Associated with muscle fatigue and sore
muscles
• The lactate threshold is that speed of
movement or percentage of VO2 max at
which specific blood lactate concentration
begins to increase above resting levels
Factors Related to Aerobic
Endurance Performance
• Lactate Threshold
–In aerobic endurance events, the best
competitor among athletes
with similar
.
VO2max values is typically the person
who. can sustain aerobic energy
production at the highest percentage of
his or her VO2max without accumulating
large amounts of lactic acid in the
muscle and blood.
Lactate Threshold
• Elite endurance athletes typically
have Lactate Threshold’s at or above
80% of VO2 max
• Values approaching 90% have been
reported
• The lactate threshold is both
responsive to training and influenced
by genetics.
How to Improve Lactate Threshold
• Training
–Results in a decrease in lactate
production at any given exercise
intensity
–Untrained individuals usually reach the
Lactate Threshold about 60% of VO2
max
– With training, Lactate Threshold can
increase from 60% to above 70% or
even higher
Maximal Lactate Steady State
• Maximal lactate production is equal to
maximal lactate clearance within the
body
• Better indicator of aerobic endurance
performance than VO2 max and
lactate threshold
• Aerobic endurance athletes must
improve their lactate threshold or
maximal lactate steady state
Exercise Economy
• A measure of the energy cost of an activity at a
given speed (velocity)
• Example: swimmers using less oxygen
• As swimmers increase their speeds, more
muscular effort is required, and more muscular
by-products such as carbon dioxide and lactic
acid are produced. This process induces fatigue
in the muscles, and distance per stroke begins
to decrease
Fuel Utilization
• Fat and carbohydrate are the fuels
utilized during aerobic endurance
exercise
• The degree to which each fuel acts as
the primary or secondary source of
energy depends on the prior nutrition
of the athlete and the intensity and
duration of the exercise
Fuel Utilization
• At low to moderate levels of prolonged
exercise (50%-70% VO2 ) most energy
needs come from fat and lesser energy
needs come from carbohydrate
• At higher intensities (greater than 70% VO2
max) carbohydrates are utilized more than
fat
• Protein plays only a minor role at very high
levels of energy utilization, but adequate
protein intake is critical for maintenance of
lean body mass to enable exercise
performance
The Myth of the “Fat-Burning” Zone
• There is no magical “fatburning” zone for exercise
• Body fat reduction only takes
place when there is more
energy being burned than
consumed
• This is known as the law of
thermodynamics
• It is not how much fat an
individual burns that ultimately
dictates body fat reduction, it is
how many calories burned!
Designing an Aerobic Endurance Program
• Step 1: Exercise Mode
• Step 2: Training Frequency
• Step 3: Training Intensity
– Heart Rate
– Ratings of Perceived Exertion
– Talk Test
– Metabolic Equivalents
– Power Measurement
• Step 4: Exercise Duration
• Step 5: Exercise Progression
Designing an Aerobic Endurance Program
• Step 1: Exercise Mode (Type)
– Exercise mode is the specific activity
performed by the client/athlete: cycling,
running, swimming, and so on (specificity).
– Remember that the more specific the training
mode is to the sport, the greater the
improvement in performance.
• Example: your client who wishes to
complete a 10K race, will spend time
running on a treadmill or outdoors
Designing an Aerobic Endurance Program
• Step 2: Training Frequency
– The number of training sessions conducted
per day or per week.
– The frequency of training sessions will
depend on the interaction of exercise
intensity and duration, the training status of
the athlete, and the specific sport season
• For general health requirements:
– Everyday for short quantities of time
• For improved fitness levels:
– 5-7 days per week
Designing an Aerobic Endurance Program
• Step 3: Training Intensity
– Adaptations in the body are specific to the
intensity of the training session.
– High-intensity aerobic exercise increases
cardio-vascular and respiratory function and
allows for improved oxygen delivery to the
working muscles.
– Increasing exercise intensity may also benefit
skeletal muscle adaptations by affecting
muscle fiber recruitment.
Designing an Aerobic Endurance Program
• Step 3: Training Intensity
– Heart Rate
• The most frequently used method for prescribing
aerobic exercise intensity
• Heart rate and oxygen consumption (VO2) are closely
related
• During exercise, heart rate increases linearly with
increases in workload which means an increase in
oxygen
• The only way to determine a person’s true maximal
heart rate (MHR) is to perform a graded exercise test
that takes the client to the point where heart rate does
not increase in workload
Target Heart Rate
• Target heart rate range (THRR):
– Percent of APMHR
– Karvonen Formula: related to the percent of APMHR,
except it allows for differences in resting heart rate
(RHR)
• Heart rate reserve (HRR):
– difference between a client’s maximal heart rate and his
or her resting heart rate
– As a person becomes more fit and the RHR decreases,
the HRR will increase; a greater reserve to draw from
– For improved fitness levels: 40-85% of heart rate reserve
(HRR) or 60-90% of maximal heart rate (HR max)
Target Heart Rate Calculations
• Percentage of Maximal Heart Rate
Method
–Age-predicted maximum heart rate
(APMHR) = 220 − age
–Target heart rate (THR) = (APMHR
× exercise intensity)
–Do this calculation twice to
determine the target heart rate
range (THRR).
Table 18.1
Ratings of Perceived Exertion (RPE) Scale
• Designed to help clients monitor their
exercise intensities through a ratings
system that accounts for all of the body’s
responses to a particular exercise
intensity
• Not just a measure of how fast the heart is
beating but includes respiration and
emotional response to exercise
• Can be used as an approximation of heart
rate to monitor a client’s heart rate
Ratings of Perceived Exertion (RPE) Scale
• 6-20 Scale:
– Corresponds to an approximate heart rate by
multiplying the RPE by 10
– An RPE of 6 approximates a heart rate of 60
beats/min
• 0-10 Scale:
– Not associated with a particular heart rate;
indicates how stressful the perceived exertion
is above resting level, or how much harder
the exercise is than a minimal level of
exertion
Ratings of Perceived Exertion (RPE) Scale
• Regardless of which scale is used, the
numerical ratings are associated with
adjectives that describe the level of exertion
• May be used when heart rate intensity
prescriptions are inaccurate due to
medications, pregnancy, illness…
• A downside to using RPE’s is that they vary
between clients and do not take individual
differences into account
Talk Test
• A client who is active at a light intensity level
should be able to sing while doing the
activity
• A client who is active at a moderate intensity
level should be able to carry on a
conversation comfortably while engaging in
the activity
• If a client becomes winded or too out of
breath to carry on a conversation, the activity
can be considered vigorous.
Metabolic Equivalents (METs)
• One MET is equal to 3.5 ml · kg–1 · min–1 of
oxygen consumption and is considered the
amount of oxygen required by the body at
rest.
• 1 MET is equivalent to a metabolic rate of 1
kilocalorie per kilogram of body weight per hour
– Someone who weighs 160 pounds (72 kg) would
burn approximately 70 calories an hour while
sitting or sleeping.
• Any given MET level is an indication of how much
harder than rest a particular activity is
Power Measurement
• Cyclists may use
power-measuring
cranks and hubs to
regulate exercise
intensity.
• Metabolic rate is
closely related to
mechanical power
production.
Designing an Aerobic Endurance Program
• Step 4: Duration
– Length of time of the training session
• For general health requirements:
–30 minutes per day
–This could be six five minute bouts
• For improved fitness levels:
–20-60 minutes per day
Key Point
• The duration of a training
session is often influenced
by the exercise intensity
–The longer the exercise
duration, the lower the
exercise intensity
Health and Fitness Level Requirements
• For general health requirements
– Use stairs
– Park farther away
– Mow the lawn with a push mower
– Rake the leaves
– Garden
• For improved fitness levels
– Treadmill, stationary bike, stepper
– Aerobics classes
– Sports
– Weight training
Designing an Aerobic Endurance Program
• Step 5: Exercise Progression
– Progression of an aerobic endurance
program involves increasing the frequency,
intensity, and duration.
– Frequency, intensity, or duration should not
increase by more than 10% each week.
– When it is not feasible to increase frequency
or duration, progression can occur with
intensity manipulation.
– Progression of intensity should be monitored
to prevent overtraining.
Types Aerobic Endurance Training
Programs
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Long Slow Distance Training
Pace/Tempo Training
Interval Training
Repetition Training
Fartlek Training
Circuit Training
Cross Training
Long Slow Distance Training
• Training is longer than race distance (or 30
minutes to 2 hours) at 70% of VO2max.
• Adaptations from this exercise include the
following:
.
• Enhances the body’s ability to clear lactate
• Chronic use of this type of training causes an eventual
shift of Type II fibers to Type I fibers
• Intensity is lower than that of competition, which
may be a disadvantage if too much LSD
training is used.
– Mode: swimming, running, cross country skiing,
walking, biking…
Sample LSD Training Program
for a Marathon Runner
Pace/Tempo Training
• Intensity at or slightly above competition intensity,
corresponding to the lactate threshold
– Steady pace/tempo training: 20 to 30 minutes of
continuous training at the lactate threshold
– Intermittent pace/tempo training: series of
shorter intervals with brief recovery periods
• Objectives
– Develop a sense of race pace and enhance the
body’s ability to sustain exercise at that pace
– Improve running economy and increase lactate
threshold
Pace/Tempo Training
• Pace or Tempo Training
– Helps improve VO2 max
– Stress the individual at a specific intensity and
improve energy production from both aerobic and
anaerobic metabolism
– RPE of 13-14 on the 6-20 scale or 4-5 on the 0-10
scale
– Frequency: 1-2/week
Interval Training
• Interval Training
– Exercise at an intensity close to VO2max for
intervals of 3 to 5 minutes. Work to rest ratio
.
should be 1:1
– This allows athletes to train at intensities
close to VO2max for a greater amount of time
.
– It increases VO
.
2max and enhances
anaerobic metabolism
– Method should be used sparingly, and only
when training athletes with a firm aerobic
endurance training base
Interval Training
• Example: 3 minutes of high intensity running with 3
minutes of a light jog
• Frequency is 1-2/week
• Fatigue is the result
• Is also great for clients who want to burn a maximum
amount of calories is the least amount of time
Repetition Training
• Conducted at intensities greater than VO2max,
with work intervals lasting 30-90 seconds
• Work to rest ratio is about 1:5
.
• Long recovery periods needed between
sessions
• Frequency 1 x a week
• Benefits include
– Improved running speed and economy
– Increased capacity and tolerance for
anaerobic metabolism
Sample Repetition Training
Program for a Triathlete
Fartlek Training
• Combines other methods of training (LSD and
Pace/Tempo)
• Easy running (~70% VO2max) combined with hills
or short, fast bursts (~85-90% VO2max)
.
• Can be adapted for cycling
and swimming
.
• Benefits are likely to include:
– Enhanced VO2max
.
– Increased lactate
threshold
– Improved running economy and fuel utilization
• Time: 20-60 minutes
• Frequency: 1/week
Sample Fartlek Training
Program for a Collegiate CrossCountry Runner
Table 18.4
Key Point
• The various types of training
induce different physiological
responses. A sound program
should incorporate all types of
training into the athlete’s weekly,
monthly, and yearly training
schedule.
Other Types of Aerobic Endurance Training
• Cross-Training
– Cross-training is a mode of training that can be
used to maintain general conditioning in athletes
during periods of reduced training due to injury or
during recovery from a training cycle.
– Combining several exercise modes to aerobic
endurance training
– For Example: 10 minute walk on a treadmill, 10
minute stationary biking and 10 minute on the
elliptical trainer
– Help reduce overuse injuries
• 10 minute walk on a treadmill, 10 minute
stationary biking and 10 minute on the elliptical
trainer
Other Types of Aerobic Endurance Training
• Circuit Training
– A series of resistance training exercises that
an individual performs, one after the other
with minimal rest
– An example:
• SB DB chest press
• Standing cable row
• Standing DB overhead shoulder press
• Standing DB curl
• Supine on SB DB triceps extension
• Rest
Special Issues Related to Aerobic
Endurance Training
• Detraining
– Occurs when the athlete/client
reduces the training duration or
intensity or stops training
altogether due to a break in the
training program, injury, or
illness.
– In this absence of an
appropriate training stimulus,
the athlete experiences a loss
of the physiological adaptations
brought about by training.
Special Issues Related
to Aerobic Endurance Training
• Tapering
– Systematic reduction of training duration and
intensity combined with an increased
emphasis on technique work, form and
nutritional intervention.
– The objective of tapering the training regimen
is to attain peak performance at the time of
competition.
Special Issues Related
to Aerobic Endurance Training
• Resistance Training
– Research is limited, but some data suggest that
benefits can be derived from performing resistance
training during aerobic endurance training.
– Benefits may include
• Improvement in short-term exercise performance
• Faster recovery from injuries
• Prevention of overuse injuries and reduction of
muscle imbalances
– It can improve hill climbing, bridging gaps between
competitors during breakaways, and the final sprint.
Enjoyment
• Amount of
pleasure derived
from the activity
by the client
• Often overlooked
by personal
trainers
Postural Considerations
• For clients with upper cross posture
(rounded head and forward shoulders)
– During use of elliptical trainers, stationary
cycles, treadmills watch for rounding of
shoulders and protruding head
– On steppers and treadmills, watch for
grasping of the handles with an
oversupinated or overpronated hand
position which will cause elevated and
protracted shoulders and protruding head
Postural Considerations
–This equipment should be used
without assistance of hands to
increase stabilization and burn more
calories
–When a television is present, watch
for excessive cervical extension or
rotation of head to view the
television
Postural Considerations
• For clients with lower cross syndrome
(anterior pelvic tilt)
– Bicycles or steppers may not be warranted,
hips are placed in a constant state of flexion
adding to shortened hip flexors
– If bicycles or steppers are used, emphasize
hip flexor stretches before and after use
– Treadmill speed should be kept to a
controllable pace, to avoid overstriding which
will cause the low back to arch, placing
increased stress on the low back
Postural Considerations
• For clients whose feet turn out and/or
knees move in
– Ensure proper flexibility of the ankle joint
– Emphasize stretching the following muscles
• Gastrocnemius
• Soleus
• Hip adductors
• Tensor Fascia Latae and Iliotibial band
• Hip flexors