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Cardiorespiratory Training

Cardiorespiratory Training: car·di·o·res·pi·ra·to·ry [kahr-dee-oh-res-per-uh-tawr-ee, -tohr-ee –adjective of, pertaining to, or affecting the heart and respiratory system.

PHYSIOLOGY OF AEROBIC TRAINING

Aerobic exercise uses oxygen to produce most of the body's energy needs. It also brings into play a fairly complex set of physiological events.

To provide enough energy-producing oxygen to the muscles, the following events occur:

• Greater movement of air through the lungs.
• Increased movement of oxygen from the lungs into the blood stream.
  
• Increased delivery of oxygen-laden blood to the working muscles by the heart's accelerated pumping action.
  
• Regulation of the blood vessel's size to distribute blood away from inactive tissue to working muscle.
  
• Greater movement of oxygen from the blood into the muscle tissue.
  
• Accelerated return of veinous blood to the heart.
  

Correctly performed aerobic exercise, over time, causes positive changes in the body's CR system. These changes allow the heart and vascular systems to deliver more oxygen-rich blood to the working muscles during exercise. Also, those muscles regularly used during aerobic exercise undergo positive changes. By using more oxygen, these changes let the muscles make and use more energy during exercise and, as a result, the muscles can work longer and harder.

During maximum aerobic exercise, the trained person has an increased maximum oxygen consumption (O2max). He is better able to process oxygen and fuel and can therefore provide more energy to the working muscles.

The best way to determine aerobic capacity is to measure it in the laboratory. It is much easier, however, to estimate maximum oxygen uptake by using other methods.

Aerobic exercise is the best types of activity for attaining and maintaining a low percentage of body fat.

In the presence of oxygen, muscle cells produce energy by breaking down carbohydrates and fats. In fact, fats are only used as an energy source when oxygen is present. Hence,aerobic exercise is the best type of activity for attaining and maintaining a low percentage of body fat.

A person's maximum aerobic capacity can be modified through physical training. To reach very high levels of aerobic fitness,one must train hard. The best way to improve CR fitness is to participate regularly in a demanding aerobic exercise program.

Many factors can negatively affect one's ability to perform well aerobically. These include the following:

• Age.
  
• Anemia.
  
• Carbon monoxide from tobacco smoke or pollution.
  
• High altitude (reduced oxygen pressure).
  
• Illness (heart disease).
  
• Obesity.
  
• Sedentary life-style.
  

Any condition that reduces the body's ability to bring in,transport, or use oxygen reduces a person's ability to perform aerobically. Inactivity causes much of the decrease in physical fitness that occurs with increasing age. Some of this decrease in aerobic fitness can be slowed by taking part in a regular exercise program.
Certain medical conditions also impair the transport of oxygen.They include diseases of the lungs, which interfere with breathing,and disabling heart conditions. Another is severe blocking of the arteries which inhibits blood flow to the heart and skeletal muscles.

Smoking can lead to any or all of the above problems and can,in the long and short term, adversely affect one's ability to do aerobic exercise.

Cardiorespiratory Training for Fitness Goals

There are several components to an effective conditioning and weight loss program: nutrition, warm-up, flexibility training, strength training, muscular endurance training, cardiovascular training, and cool down. While there are many diet and resistance training programs, cardiorespiratory conditioning is often overlooked -->
By using all of the components of cardiorespiratory training (aerobic, anaerobic threshold, and anaerobic), you can burn more calories, reduce the risk factors for cardiovascular disease, and improve your performance in everyday activities (such as work, recreational sports, etc.). The key to cardiorespiratory training is intervals.

The benefits of interval training are:

• More calories are burned than exercising at a continuous rate.
  
• There may be an increase in the amount fat calories burned, depending the duration of activity.
  
• Avoiding monotonous exercise intensities provides positive motivation, making the program easier to stick with.
  
• Overloading the heart and lungs will increase the efficiency of the cardiovascular and respiratory systems.

In achieving weight loss, the amount of fat burned during the day is even more important than how much fat is burned during a workout. Studies have shown that interval training raises metabolism after a workout and keeps it higher for a longer period than any "steady state" workout.
Your Cardiorespiratory Training for Fitness program begins with a fitness assessment:

Subjective Information

• General and Medical History
  
• Physical Activity Readiness Questionnaire (PAR-Q)
  
• Medical and Personal Information
  

Objective Information

• Physiological Assessments
  
• Calculation of your Resting Heart Rate
  
• Calculation of your Maximum Heart Rate - with any necessary modifications based on medications
  
• Establishment of Training Target Heart Rate Zones
  
• Body Composition Testing (if desired)
  

Cardiorespiratory Assessments

• Step Test for Heart Rate Intensity Calculation
  
• Rockport Walk Test
  
• Establishment of your VO2 score
  
• Establishment of Training Stages
  

Movement Assessments to uncover muscle imbalances

• Establish muscle stretching program
  
• Establish muscle strengthening program

Based on this data, we will develop a 12-week cardiorespiratory program for you, incorporating interval training utilizing your three heart rate training zones. Each individual program will work on cardio strength, leg strength, heart rate recovery, and improved endurance.
There are several options for cardiorespiratory workouts: walk/jog/run, stationary bicycle, spin bike, elliptical fitness machine, Stairmaster, deep water jogging, etc.
It is strongly recommended that participants use a heart rate monitor for their cardiorespiratory training.

Specialized Cardiorespiratory Training Programs

Specialized training programs are available for individual circumstances, including:

Body Composition Goals

• Weight Loss
  
• Obesity
  
• Overcoming Fitness Plateaus
• Weight Gain
  

Fitness Goals for Special Populations

• Hypertension
  
• Coronary Heart Disease
  
• Arthritis
  
• Prenatal
  
• Post-Pregnancy

ALTERNATE FORMS OF AEROBIC EXERCISE

Some people cannot run. In such cases, they may use other activities as supplements or alternatives. Swimming, bicycling, and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Their drawback is that they require special equipment and facilities that are not always available. As with all exercise, trainers should start slowly and progress gradually.

SWIMMING
Swimming is a good alternative to running. Some advantages of swimming include the following:

Involvement of all the major muscle groups.
Body position that enhances the blood's return to the heart.
Partial support of body weight by the water, which minimizes lower body stress in overweight people.
Swimming may be used to improve one's CR fitness level and to maintain and improve CR fitness during recovery from an injury. It is used to supplement running and develop upper body endurance and limited strength. The swimmer should start slowly with a restful stroke. After five minutes, he should stop to check his pulse, compare it with his THR and, if needed, adjust the intensity.
Compared with all the other modes of aerobic exercise presented in this manual (e.g., running, walking, cycling, cross-country skiing, rope jumping, etc.) in swimming alone, one's THR should be lower than while doing the other forms of aerobic exercise. This is because, in swimming, the heart does not beat as fast as when doing the other types of exercise at the same work rate. Thus, in order to effectively train the CR system during swimming, a person should set his THR about 10 bpm lower than while running. For example, a person whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. By modifying their THRs in this manner while swimming, exercisers will help to ensure that they are working at the proper intensity.
Non-swimmers can run in waist-to chest-deep water, tread water, and do pool-side kicking for an excellent aerobic workout. They can also do calisthenics in the water. Together these activities combine walking and running with moderate resistance work for the upper body.

CYCLING
Cycling is an excellent exercise for developing CR fitness. One can bicycle outdoors or on a stationary cycling machine indoors. Road cycling should be intense enough to allow the individual to reach and maintain THR at least 30 minutes.
Cyclers can alter the cycling intensity by changing gears, adding hill work, and increasing velocity. Distance can also be increased to enhance CR fitness, but the distance covered is not as important as the amount of time spent training at THR. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). For interval training, one can vary the speed and resistance and use periods of active recovery at low speed and/or low resistance.

WALKING
Walking is another way to develop cardiorespiratory fitness. It is enjoyable, requires no equipment, and causes few injuries. However, unless walking is done for a long time at the correct intensity, it will not produce any significant CR conditioning.
People with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. The heart rate should be monitored to determine the intensity. The trainer should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. One can increase the intensity by adding hills or stairs.
As the walker's fitness increases, he should walk 45 to 60 minutes at a faster pace. A simple way to increase walking speed is to carry the arms the same way as in running. With this technique the walker has a shorter arm swing and takes steps at a faster rate. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upper-body work. After about three months, even the most unfit people should reach a level of conditioning that lets them move into a running program.

CROSS-COUNTRY SKIING
Cross-country or Nordic skiing is another excellent alternative to the usual CR activities. It requires vigorous movement of the arms and legs which develops muscular and endurance and coordination. Some of the highest levels of aerobic fitness ever measured have been found in cross-country skiers.
Although some regions lack snow, one form or another of cross-country skiing can be done almost anywhere--on country roads, golf courses, open fields, and in parks and forests.
Cross-country skiing is easy to learn. The action is similar to that used in brisk walking, and the intensity may be varied as in running. The work load is determined by the difficulty of terrain, the pace, and the frequency and duration of rest periods. Equipment is reasonably priced, with skis, boots, and poles often obtainable from the outdoor recreation services.

ROPE SKIPPING
Rope skipping is also a good exercise for developing CR fitness. It requires little equipment, is easily learned, may be done almost anywhere, and is not affected by weather. Some runners use it as a substitute for running during bad weather.
A beginner should select a jump rope that, when doubled and stood on, reaches to the armpits. Weighted handles or ropes may be used by better-conditioned trainers to improve upper body strength. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. They should attain and maintain their THR to ensure a training effect, and the time spent jumping should be increased as the fitness level improves.
Rope jumping, however, may be stressful to the lower extremities and therefore should be limited to no more than three times a week. One should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes.

HANDBALL AND RACQUET SPORTS
Handball and the racquet sports (tennis, squash, and racquetball) involve bursts of intense activity for short periods. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. However, these sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. If played vigorously each day, they may be an adequate substitute for low-level aerobic training. Because running increases endurance, it helps improve performance in racket sports, but the reverse is not necessarily true.

EXERCISE TO MUSIC
Aerobic exercise done to music is another excellent alternative to running. It is a motivating, challenging activity that combines exercise and rhythmic movements. There is no prerequisite skill, and it can be totally individualized to every fitness level by varying the frequency, intensity, and duration. One can move to various tempos while jogging or doing jumping jacks, hops, jumps, or many other calisthenics.
Workouts can be done in a small space by diverse groups of varying fitness levels. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. If strengthening exercises are included, the workout addresses every component of fitness. Holding relatively light dumbbells during the work-out is one way to increase the intensity for the upper body and improve muscular endurance. Warm-up and cool-down stretches should be included in the aerobic workout.