Transcript Measuring Aerobic Endurance Training

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)
• Designing an Aerobic Endurance Program
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
Benefits of Aerobic Endurance Training
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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
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
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
Cardiorespiratory System
AT REST
DURING EXERCISE
• 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%
• 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%
Monitoring Exercise Intensity
• Heart Rate
• Talk Test
• Ratings of Perceived Exertion
(RPE)
• VO2 Max
• Metabolic Equivalents (METS)
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
Physiological Factors Affecting HR
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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
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
Carotid artery in
has its own pulse rate
the neck
Radial artery in the wrist Brachial artery in the arm
Heart Rate
1. Age Predicted Maximal
• Target range during exercise is
70-85%
2. Karvonen Formula
– Also referred to as Heart Rate
Reserve
• Target range during exercise is
50-85%
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
Karvonen Formula
• Considered more accurate as it is
incorporates resting heart rate
into heart rate reserve
• Formula
1. Maximum HR – resting HR= HR
reserve
2. HR reserve X desired intensity +
resting HR=Exercise HR
Karvonen Formula
1. Determine Resting HR
• Take pulse (60)
2. Determine maximum HR
• (220-age) (180)
3. Determine heart rate reserve
• Max HR-resting HR (180-60=120)
4. Identify exercise intensity
• 80%
5. 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
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.
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.
Rate of Perceived Exertion (RPE)
• 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 12
and 14.
The
recommende
d RPE range
is between 3
and 5.
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.
Lance Armstrong: Highest Vo2 Max ever recorded
(85)
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
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
METS
• Low Intensity: less than 3 METS
• Low to Moderate Intensity: 3 to 6 METS
• High Intensity: Greater than 6 METS
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
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
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/documen
ts_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
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
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.
The “Fat Burning” Myth
Real World
FAT,
146
CARBOHYDRATE
Total
AND TOTAL
Kcal
CALORIC
EXPENDITURE
IN 30 MINUTES
60%
88
AT 50% AND
70% VO2max
CHO Kcal
40%
Fat
58
Kcal
50%
VO2max
206
Total Kcal
154
Kcal
52
Kcal
70%
VO2max
75%
CHO
25%
Fat
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]
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 [BALLOR, 1990]
cardiovascular benefits
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.
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
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%)
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
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