KIN 405 Lecture 6

May include flexibility exercises hr bp to baseline

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Unformatted text preview: n technique. •  Need to increase LT ! high intensity training. Factors*Related*to*Aerobic*Endurance* Performance* •  Maximal Aerobic Power •  Lactate Threshold or Maximal lactate steady state •  exercise economy - energy cost •  Fuel Utilization – How well does an individual conserve glycogen •  Fibre Type Characteristics Elements*of*CR*Exercise*Workout* •  Warm-up: to minimize injury & abnormal cardiac rhythms –  " HR, blood flow to muscles, body temperature –  5-10 min at 10-30% VO2Reserve ! gradually increase intensity VO2reserve = VO2max - VO2rest •  Endurance Conditioning Elements*of*CR*Exercise*Workout* •  Cool-down: helps body return to baseline & recover –  Continue at low intensity for 5-10 min to reduce blood flow ! may include flexibility exercises –  # HR & BP to baseline ! prevent pooling ! # risk of dizziness or fainting –  Speed recovery ! increase lactate uptake (more efficient clearing of lactate from blood) and decrease DOMS (delayed onset of muscle soreness) Aerobic*Training*Design*Variables* The FITT Principle Frequency ! # training sessions / week Intensity ! training intensity (mod / vigorous) Time ! exercise duration during each workout Type ! exercise mode FITT*HTraining*Frequency* !  Number of sessions per week !  Depends on: !  Goals !  Current health & fitness !  Time available & preferences FITT*HTraining*Frequency* –  Less trained require more recovery (days between workouts) –  Alternate days during initial stages –  If functional capacity <3 METs ! multiple daily exercise sessions of low-moderate intensity –  Increase duration slowly as fitness improves (10% rule) –  Once desired CR Fitness reached can decrease to 2–4 days/wk provided intensity & duration are maintained –  Time restraints of client Training*Frequency:*Recovery* •  The 3 R’s of Recovery •  Especially important after high intensity / long duration training bout •  •  •  Rest Rehydrate liquids - Avoid strenuous activity - post-exercise consumption of - may require post-exercise consumption of carbohydrate Refuel FITT*H*Training*Intensity* •  Interaction between intensity and duration is key component in adaptation •  Adaptations are specific to intensity. –  Higher intensity programs require recruitment of more type II fibres •  Too low intensity ! does not overload body systems ! not enough stimulus (will not promote any beneficial physiological changes) •  Most studies confirm that higher intensity exercise produces greater fitness gains FITT*H*Training*Intensity* •  No Time excuses… •  Burgomaster et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 586(1):151-60, 2008 SIT = 30s all out (winggate) bouts with 4.5 minute recovery, completing 5 overall per day 3 days per week (1.5 hrs per week) ET = 5 days per week on bike at 65% VO2peak for 40-60 minutes each sessions (4-...
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