cardiovascular training program design
- 1. ADAPTATIONS OF AEROBIC ENDURANCE TRAINING PROGRAMS Cardiovascular Training By HOSAM ENAYA PE, CFT, SSC, CSCS Fitness manager of gold’s gym, Strength & Conditioning coach for basketball team, lecturer at gold’s academy CDC
- 2. CDC Cardiovascular System Heart Valves Blood Vessels Arteries Capillaries Veins Blood
- 4. CDC
- 7. Cardiovascular • Cardiac output • Stroke volume • Heart rate • Vo2 max Blood pressure • Systolic • Diastolic Respiratory • Tidal volume • Breathing frequency CDC Acute Responses to Aerobic Exercise Oxygen uptake
- 8. CDC Chronic Adaptation to Aerobic Exercise Cardiovascular • Cardiac output • Stroke volume • Muscle fiber capillary de nsity • Heart rate (At resting and submaximal exercise) Respiratory (with submaximal exercise) • Tidal volume • Breathing frequency Neural adaptations • Muscle fibers type I recruitment Muscular adaptations • OBLA 80%- OBLA 90% • Hypertrophy of muscle fiber type I • Myoglobin • Mitochondria density Aerobic endurance training results in: • Reduced body fat, • Increased running economy • improved enzyme activity.
- 9. CDC Aerobic Endurance Program Design Vari ables Mode • Running • Cycling • Swimming Frequency Max 5 times per week 60-75 % MHR Twice per week > 75% HR recommended to increase VO2 Max Intensity Duration 85 % HR (20-30) minutes 70 % HR (> 60) minutes Progression Frequency Intensity Duration “Not more than 10 % every week”
- 10. CDC EPOC (EXCESS POSTEXERCISE OXYGEN CONSMPUTION)
- 11. CDC EPOC Is Intensity, Duration, and Mode Dependent Aerobic Exercise and EPOC • Intensity has the greatest effect on EPOC. • The greatest EPOC (>50-60% V.O2max),(>40 min) • The greatest EPOC with “HIIT” (>100% MHR ), with lower total work. • There is Interindividual Variability for EPOC in response to a given relative exercise stimulus. Resistance Exercise and EPOC • Heavy Resistance Exercise. (3 sets, 8 exercises to Exhaustion, 80-90%1RM) produces GREATER “EPOC” than Circuit training. (4 sets, 8 exercises, 15 repetitions, 50% 1RM). Excess Post-exercise Oxygen Consumption (EPOC) refers to the prolonged increase in VO2 that may be observed for hours after exercise.
- 12. CDC Heart Rate zones during workouts and Metabolic pathways • 65-75 % MHR: Aerobic, low intensity, promotes Fat, Carb and Proteins metabolism. “EPOC” • 75-85 % MHR: crossover into anaerobic, moderate-high intensity, transition to Carb metabolism (daily intake). “EPOC" • 85-100 % MHR: Anaerobic, high-intensity, promotes Carb and ATP-CP metabolism and fitness benefits, Highest calorie cost. “EPOC”
- 13. CDC Types of Aerobic Training Protocols Training type Frequency per week Duration Intensity LSD long Slow Distance 1-2 30-120 min 75-80 % MHR Pace / tempo 1-2 20-30 min 85 % MHR Interval 1-2 3-5 min with WORK to REST ratio 1:1 90-100 % MH R “HIIT” High Intensity Interval Training 1 30-90 sec WORK to REST ratio 1:5 100 % MHR
- 14. • Phase I Aerobic-Base training (zone 1) 20-30 MIN with comfortable • Phase II Aerobic-efficiency training (zone 1- 2) for one year • Phase III Anaerobic endurance (zone 2) • Phase IV Anaerobic power (zone 3) CDC Cardiovascular Training Phases Zone (1) moderate to hard = scale 3-4 (RPE). Zone (2)hard = scale 5-6 (RPE). Zone (3) very hard = scale 7-10 (RPE).
- 15. • Phase I Mobility and Stability (2-3 week) (Posture, Balance, Movement, Range Of Motion). • Phase II Movement training (2-8 week) (Squatting, Lunging, Pushing, Pulling, Rotation). • Phase III Loading training.(1 Year) • Phase IV performance (Plyometric, Medicine Ball Throw, Kettlebell, Olympic lifting). CDC Resistance Training phases
- 16. Macrocycle (package) Mesocycles (1) Stability and Mobility (correction) Aerobic training basement (strength endurance) Week 1 RT=2, C = 1 Full body (20-15) *2 Full body (20-15) *2 HR 70% 30 min Week 2 RT=2, C = 1 Full body (20-15) *3 Full body (20-15) *3 HR 70% 30 min Week 3 RT=3, C = 1 Full body (20-15) *3 Full body (20-15) *3 Full body (20-15) *3 HR 75% 25 min Week 4 RT=3, C = 2 Full body (15) *3 Full body (15) *3 Full body (15) *3 HR 75% 25 min HR 70% 45 min Mesocycles (2) Basic movement strength endurance/ hypertrophy/aerobic- efficiency training Week 5 RT=3, C = 2 Full body (15-12) *3 Full body (15-12) *3 Full body (15-12) *3 HR 75% 30 min HR 85% 15 min Week 6 RT=4 , C = 2 Upper body (15-12) *3 Lower body (15-12) *3 Upper body (15-12) *3 Lower body (15-12) *3 HR 85% 20 min HR 75% 40 min Week 7 RT=4 , C = 2 Upper body (12) *3 Lower body (12) *3 Upper body (12) *3 Lower body (12) *3 HR 85% 20 min 10 min interval 1:1 HR 90% Week 8 RT=4 , C = 2 Upper body (12) *4 Lower body (12) *4 Upper body (12) *4 Lower body (12) *4 HR 85% 20 min 10 min interval 1:1 HR 90% Mesocycles (3) Add load to Basic Movement Hypertrophy/ Basic strength / aerobic, anaerobic Week 9 RT= 5, C=1 Week 10 RT= 5, C=1 Week 11 RT= 5, C=1 Week 12 RT= 5, C=1