Readings:
Physical Activity
Guidelines For Americans
2008 - Fact Sheet
Aerobic training/exercise
Endurance training/exercise
Cardiovascular training/exercise
Cardiorespiratory training/exercise
Specificity of Exercise
12/19/2013
Mode of exercise
Mode
Intensity
Duration
Frequency
Progression
Variation
2.
3.
4.
5.
6.
Mode
Intensity
Duration
Frequency
Progression
Variation
12/19/2013
Intensity of Exercise
Increasing aerobic work
Resting HR
VO2 Max
Maximum HR
Resting VO2
We use Heart
Rate as an
easy to
measure
indicator of
aerobic work
the body is
doing.
We dont have
to measure VO2
while a person
exercises
MHR
True maximum method:
Graded exercise test
(increasing intensity) to point
where HR no longer increases
Have physician clearance &/or presence
Not typically done outside of training athletes
Aerobic Training Program Design
10
Intensity of Exercise
Intensity of Exercise
MHR
Use Age-predicted maximal
heart rate (APMHR) equation:
APMHR = 220-age
1) Percent of APMHR
OR
2) Karvonen Formula
Intensity of Exercise
11
12
12/19/2013
Intensity of Exercise
Intensity of Exercise
85% APMHR
APMHR
Resting HR
Resting HR
13
Intensity of Exercise
Intensity of Exercise
EXAMPLE:
30 yr-old client
APMHR = 220-age = 220-30 = 190 beats/min
Target HR upper limit = APMHR(.85)=190(.85) =162
70% APMHR Target HR lower limit = APMHR(.70)=190(.70)=133
65% APMHR
Low Capacity
Client
55% APMHR
Resting HR
Aerobic Training Program Design
85% APMHR
85% HRR
50% HRR
APMHR
Resting HR
15
12/19/2013
Intensity of Exercise
Intensity of Exercise
50% HRR
Resting HR
17
50% HRR
Trained client
Beginner client
Resting HR
18
Intensity of Exercise
Intensity of Exercise
Training Target Intensity by Talk Test
180
160
140
Useless range
FOR VERY FIT
of Karvonen
PERSON
120
100
no difference
between formulae
top end
80
60
40
For 20 year-old
20
0
200
180
160
140
120
100
80
60
40
20
0
APMHR
50
70
90
For 30 year-old
30
30
50
70
85% HRR
90
110
110
200
200
180
160
180
160
140
140
120
100
80
60
40
120
100
80
60
40
20
For 40 year-old
20
0
30
50
70
110
For 50 year-old
0
90
Resting HR (beats/min)
APMHR
85% HRR
EXAMPLE:
30 yr-old client, RHR = 70 beats/min
APMHR = 220-age = 220-30 = 190 beats/min
HRR = APMHR-RHR = 190-70 = 120 beats/min
APMHR
30
50
70
90
Resting HR
110
Resting HR (beats/min)
19
1. Fahey, T. I. (2009). Fit & Well, Core Concepts and Labs in Physical Fitness and Wellness.
8th edition. McGraw Hill.
2. Persinger, R. F. (2004). Consistency of the talk test for exercise prescription. Medicine &
Science Sports & Exercise , 36 , 1632-1636.
20
12/19/2013
Intensity of Exercise
Intensity of Exercise
by Perceived Exertion
aerobic training
intensity
training intensity
RPE 3.5 - 5
RPE 4 5.5
1.
*A
For women
For men
RPE
% of VO2 max
RPE
% of VO2 max
3.5
58
48
82
68
92
89
APMHR
Utter AC . Validation of the Adult OMNI Scale of perceived exertion for walking/running exercise. Med Sci Sports Exerc. 2004,
36:1776-80
widely used Borg RPE scale also exists, and the Utter 2004 article table 2 also relates that scale to % VO2 max. Dr. Chalmers has
85% APMHR
70% APMHR
WHY?
EXAMPLE:
72 yr-old client exercises at APMHR?
42 yr-old client unable to exercise at 70% APMHR
Resting HR
found that some trainers prefer a 0-10 scale, such as the OMNI scale, to the Borg scale of 6-20.
21
Intensity of Exercise
Intensity of Exercise
Rating
22
23
Heiden,
Description
Nothing at all
0.5
1
Weak
Moderate
Somewhat strong
Strong
Very strong
10
Maximal
24
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Intensity of Exercise
HR targets can be wrong.
Intensity of Exercise
Heart rate by itself is not a very
meaningful measure. It must be in
context with other measures.
Impossible to base training on heart
rate, too many variables affect it. 99% of
the time RPE is a great window into
stress and adaptation.
25
26
Duration of exercise
2008 Physical Activity Guidelines for Americans. US Dept of
Health & Human Services. www.health.gov. Adults 18-64 yrs
Mode
Intensity
Duration
Frequency
Progression
Variation
27
28
12/19/2013
Duration of exercise
Duration of exercise
Minimum of:
30 min moderate intensity, at least 10 min
episodes, 5 days/week (= 150 min/wk)
or
Duration of exercise
1.
moderate intensity
vigorous intensity
2.
Noticeably
accelerates the heart
rate
e.g., Walking briskly
3.
4.
5.
6.
31
30
Mode
Intensity
Duration
Frequency
Progression
Variation
32
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Frequency of exercise
Frequency of exercise
34
Progression
Mode
Intensity
Duration
Frequency
Progression
Variation
35
36
12/19/2013
1.
2.
3.
4.
5.
6.
37
Variation
Pace/Tempo Training
38
Mode
Intensity
Duration
Frequency
Progression
Variation
40
10
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Interval Training
Interval Training
http://www.coreperformance.com/knowledge/training/energy-systemdevelopment.htm
youre going to take the time you typically spend on cardio and
develop the ability to perform at a more intense level. Youll improve
your energy levels, gaining physical strength and stamina without investing
additional time.
Aerobic Training Program Design
42
Interval Training
43
44
11
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Interval Training
3: RELIEF
INTERVAL
INTENSITY
2: WORK
INTERVAL
DURATION
5: NUMBER
OF REPS IN
A SERIES
Tabata intervals:
Eight, 20 second all out exercise bouts
(170% VO2max) + 10 sec rest
4: RELIEF
INTERVAL
DURATION
6: NUMBER
OF SERIES
9: EXERCISE MODALITY
Tabata results:
VO2max increased by 7 ml*kg-1*min-1
Anaerobic capacity increased
significantly
7: BETWEEN SERIES
RECOVERY DURATION
45
46
47
48
12
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49
50
Is it proven to be effective?
51
52
13
12/19/2013
Duration of exercise
Michael Lauer, Editorial:
53
FINDINGS
Time spent sitting was independently associated with total
mortality, regardless of physical activity level. This means:
55
54
56
14
12/19/2013
Stamatakis E, et al., Screen-based entertainment time, all-cause mortality, and cardiovascular events
population-based study with ongoing mortality and hospital events follow-up. J Am Coll Cardiol. 2011
Jan 18;57(3):292-9.
57
58
15