CV Workout n All CV exercise sessions should include: n warm-up n aerobic conditioning, and n cool down phases.

CV Workout The purpose of the warm-up is to: n increase blood flow to the working cardiac and skeletal muscles, n increase body temperature, n decrease the chance of muscle and joint injury, n and lessen the chance of abnormal cardiac rhythms.

CV Workout n A warm-up usually lasts 5 to 10 minutes. n The longer you plan on exercising, the longer you should warm-up.

CV Workout n During the conditioning phase of the workout, the aerobic exercise is performed according to the exercise prescription.

CV Workout n During cool-down, the individual continues exercising at a low intensity for about 5 minutes.

Aerobic Training Methods n Either continuous or discontinuous training methods can improve CV endurance.

Aerobic Training Methods n However, the dropout rate of adults in a high-intensity interval training (discontinuous) training program was twice that of those in a continuous jogging program.

Aerobic Training Methods n Generally, continuous exercise at low to moderate intensities is safer, more comfortable, and better suited for individuals initiating an aerobic exercise program.

Aerobic Training Methods n Potential forms of exercise include: n walking, jogging and cycling n aerobic dance n bench step aerobic n step ergometry n etc...

Aerobic Training Methods n Discontinuous training involves a series of low to high intensity exercise bouts interspersed with rest or relief periods.

Aerobic Training Methods n 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 n In fact, 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 n Interval training and circuit resistance training are two types of intermittent or discontinuous training.

Aerobic Training Methods n Interval Training involves a repeated series of exercise work bouts interspersed with rest or relief periods.

Aerobic Training Methods n Apply the overload principle 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 n Circuit resistance training for development of CV fitness, as well as muscular strength and tone, has received much attention.

Aerobic Training Methods n Circuit resistance training usually consists of several circuits of resistance training exercises with a minimal amount of rest between the exercise stations.

Aerobic Training Methods n Because it produces only a 5% increase in aerobic capacity as compared with a 15 to 25% increase with other forms of aerobic training, it has been concluded that circuit resistance training should not be primarily used to develop aerobic fitness.

Aerobic Training Methods n The aerobic exercise prescription should be individualized to meet each client’s training goals and interests.