1. Chapter 8
Cardio Training 1

2. Learning Outcomes What you'll be able to do:
Explain the ins and outs of cardio training
Understand how different systems are effected by cardio training and what it takes to work in these different systems
Health benefits
Know how to recommend cardio training for all types of fitness levels
Teach and perform different types of cardio training 2

3. Cardio Basics Cardiorespiratory Fitness
The body's ability to keep enough oxygenated blood flowing during exercise
Important for health and wellness
Improves ADL's 3

4. Cardio Training Integrated cardiorespiratory training
Systematic progression of cardio training programs
Places appropriate stress on different cardio systems at desired times for desired outcomes
health benefits and prevention of disease and death 4

5. Programming Basic structure of a cardio based workout: Warm-up
Conditioning
Cool-down
Stretch 

6. Warming Up Prepares the body for physical activity General Specific
get the blood flowing with easy movements
They do not have to be specific to the upcoming workout
Specific
Using movements that replicate what will be done during the workout but doing them slower and at a lower intensity 6

7. Warming up Benefits Practical Application Raising body temperature
Raising heart rate
Psychological preparation
Practical Application
Cardiorespiratory portion of a warm-up should last 5–10 minutes* at a low-to-moderate intensity. It can include foam rolling and stretching as well.  7

8. Cardio Conditioning Health benefits: Better cardiac output
Increases strength of heart
Lowers resting HR
Disease prevention 

9. The Cool-down Eases the body back into a regular state from exercise
Benefits
Possible improved flexibility
Cleans out waste by-products in blood produced during exercise
Reduces muscle soreness
Allows cardiorespiratory system to transition
Reduces chance of fainting and dizziness
Emotional balance and psychological recovery from exercise 9

10. Cool-down: Practical Application
best for those engaging in cardio for extended periods of time:
slow down and make it easy for the last 5-10 minutes
Prepares body for stretching
Corrective stretching (self-myofascial release and static stretching) 10

11. Benefits Benefits of Cardiorespiratory Activities or Exercise
Decreases
Daily fatigue
Anxiety
Depression
Coronary artery disease (CAD)
Hypertension
Non–insulin-dependent diabetes mellitus
Cancer
Osteoporosis
Obesity 11

12. General Guidelines 12

13. Mapping it Out All programs need certain guidelines FITTE factors
Frequency
Intensity
Time
Type
Enjoyment 13

14. Mapping it Out Frequency Intensity
How many training sessions are you doing per week?
Intensity
How easy or hard is the exercise program? 14

15. General Guidelines Time Type Enjoyment How long you're exerciseing
What you're doing (running, cycling, swimming,etc...)
Enjoyment
how fun is it? 15

16. Determining Intensity
VO2Max
Peak Maximal Heart Rate (MHR) Method (Zone Training)
RPE scale of 1-10 (rate of percieved exertion)
RPE scale 6-20 (Borg's scale)
Talk Test Method (If they can complete a sentence without taking a breath, they pass the talk test [typically used for special populations like hypertension])

17. Stages of Training Stage Training Different stages for different goals
Important to know the heart rate for zone three* 17

18. Stage Training Stage I Target HR of 65-75% HRmax or 12-13 of RPE
Can pass the talk test
If a client can hold zone 1 HR for 30 minutes during 2-3 sessions per week they are ready for the next stage* 18

19. Stage 2 Training
Slightly advanced clients using first and second HR zones (65–85%).
Increase volume, frequency, and intensity 
Incorporate intervals so clients get used to raising and lowering intensity to dictate HR
Training in the heart rate in Stage 2 improves the anaerobic threshold* 
This zone requires individuals to train near their anaerobic threshold* 19

20. Stage II Introduce interval training 5-10 min warm up in zone 1
Raise HR to zone 2 for 1 minute
After the 1-minute interval, return to zone one
Do it again if the client has time and can recover back into the zone one range.
The most important part of the interval is to recover back to zone one in between the intervals. 20

21. Stage 3 Cardio Training Advanced clients with good cardio base
Increasing volume and intensity
Moving in and out of all 3 zones efficiently
Increases the capacity of the energy systems needed at the power level of the OPT™ model. 21

22. Stage III 5-10 minute zone 1 warm up
Then, increase the workload every 60 seconds until reaching zone three (86– 90%).* 
After pushing for another minute in zone three, decrease the workload to zone two for 1 minute.
If the heart rate does drop to a normal rate, overload the body again and go to zone three for 1 minute. 
Upon completing that minute, return to zone one for 5-10 minutes before starting over. 
Repeat. 22

23. Why Stage Training is Important
The body adapts to exercise and we need to do more than just increasing the intensity of one exercise
Manipulation of the 3 heart rate training zones can help us work at intensities we otherwise wouldn't be able to sustain for long periods of time
Training at very high intensities helps us take advantage of EPOC (excess post exercise oxygen consumption) 23

24. Alternative Cardio Circuit Training
Doing 3 or more resistance training exercises in succession with minimal rest between exercises 
Allows for a HR increase that will yield similar results as cardiorespiratory training if done properly 24

25. Alternative Cardio
Sample Programs 25

26. Alternative Cardio Circuit Training
Similar to cardiorespiratory training for improving fitness
Has a higher post-exercise energy expenditure
Body needs to repair muscles
Has a similar caloric expenditure to walking at a brisk pace for same amount of time 26

27. Alternative Modes of Cardio
Cardio can also be incorporated into circuit training program
Sample Programs
Beginner Client (Stabilization Level)
5–10 minutes Warm-up
5–10 minutes Cardiorespiratory training
15–20 minutes Circuit weight training
5–10 minutes Cool-down 27

28. Summary
Different styles of cardio training will have different physiological effects on the body
Use stage training to manipulate intensities and training zones for all levels of clients
Circuit training can yield similar cardiorespiratory adaptations if done properly 28