CR ENDURANCE: APPLICATION

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CR ENDURANCE APPLICATION

• PEP 201
• University of Idaho

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(No Transcript)
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To improve VO2max and CR fitness, you must apply
the basic training principles

• FITT
• PRE
• Specificity
• Reversibility
• Warm-ups Cool-downs

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FITT provides a framework within which you can
apply the other principles

• Frequency of exercise
• Intensity of exercise
• Time, or duration, of exercise
• Type of exercise or activity

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Since the TYPE of exercise can dictate the rest
of FIT, lets look at how it applies to CR
Endurance training first

• Types of Cardio exercise and activities
• Walking, jogging, and running
• Cycling
• Swimming
• Aerobics classes, such as step, dance,
  kickboxing, etc.
• Others?

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Once you select a TYPE of exercise, progress to
the next step FREQUENCY

• Frequency of exercise per week will have a large
  impact on CR fitness development.
• Basic recommendations are 3-5 sessions/week.
• Begin with 3 Non-Consecutive sessions/week.
• Gradually work up to 5 sessions/week.
• For most people
• lt 3 sessions/week is Not Enough to develop your
  CR Endurance.
• 5 sessions/week May Lead To Injury/Overtraining.
  

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After FREQUENCY, you need to look at INTENSITY

• Intensity is commonly measured with
• Target Heart Rate (THR) Zone
• You exercise within a zone based on a percentage
  of your Age-Predicted Maximum Heart Rate (MHR).
• You exercise within a zone based on a percentage
  of your Heart Rate Reserve
• Basic THR Zone recommendations are 65-90 of
  MHR, or
• 50-85 of HRR.
• Ratings of Perceived Exertion (RPE)
• You exercise at an intensity that you Feel is
  appropriate.
• Basic RPE recommendations are Anchored To THR.
• INTENSITY dictates whether youre training your
  AEROBIC or ANAEROBIC energy systems!

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Since INTENSITY is so important, lets examine
THR a little more

• Your THR Zone can be calculated with the MHR
  Method
• Estimate MHR by subtracting Your Age from 220.
• Example 220-20 200 bpm
• Establish your THR Zone by multiplying
  Lower-limit Higher-limit percentages with your
  MHR.
• Example 65 x 200 130 bpm,
• 90 x 200 180 bpm,
• Your THR Zone is 130-180 bpm!

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Since INTENSITY is so important, lets examine
THR a little more

• Or, your THR Zone can be calculated with the HRR
  Method
• Obtain your HRR by subtracting your Resting Heart
  Rate from your age-predicted MHR.
• Example 200 50 150 bpm
• Multiply Lower- Higher-limit percentages with
  your HRR Add these to your Resting Heart Rate.
• Example 50 x 150 75 bpm 50 bpm 125 bpm
• 85 x 150 128 bpm 50 bpm 178 bpm,
• Your THR Zone is 125-178 bpm!

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Sometimes it is cumbersome to use THR, so the RPE
scale can be handy

• To use the RPE scale
• 1) Identify the level of exertion that
  corresponds with how you feel during exercise.
• 2) Obtain your HR and associate it to your RPE
  rating as a reference point.
• 3) Using your calculated THR Zone, determine
  where you should be on the RPE scale and use it
  as your guide.

12130 bpm (65) YOUR THR ZONE 18180
bpm (90)
140 bpm
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TIME is the last factor we must consider, so
here we go

• Time In Your THR Zone is also crucial.
• Basic recommendations are 20-60 min/session.
• Begin with 20 min/session.
• Gradually work up to 60 min/session.
• For most people
• lt 20 min/session is Not Enough to improve your
  CR Endurance!
• 60 min/session Can Be Injurious if youre not
  ready for it!

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What kinds of factors do you think affect the
FITT components?

• Outside Factors
• Personal ability (fitness, injuries)
• Priorities (specificity of CR development)
• Motivational factors (fun factor, interest)
• Logistics (, access, weather)
• Available time
• Internal Factors
• Type of activity usually affects the rest of FIT
• Intensity Volume have an inverse relationship
• Intensity Time have an inverse relationship

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In summary, basic FITT recommendations for
developing CR Endurance are

• Frequency 3-5 sessions/week
• Intensity THR 65-90 (MHR) or
• 50-85 (HRR)
• Time 20-60 min/session
• Type any type of cardio exercise
• These are SIMPLE GUIDELINES to build lifelong
  fitness for AVERAGE people Less than this can
  result in a loss of your CR Endurance!

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How can you use the FITT guidelines to progress
your own CR fitness?

• Weeks 1 2
• F _______________
• I _______________
• T _______________
• T _______________
• Weeks 5 6
• F _______________
• I _______________
• T _______________
• T _______________

• Weeks 3 4
• F _______________
• I _______________
• T _______________
• T _______________
• Weeks 7 8
• F _______________
• I _______________
• T _______________
• T _______________

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How can you use the FITT guidelines to progress
your own CR fitness?

• Weeks 1 2
• F 3 sessions/week
• I 50-70 MHR
• T 20 min./session
• T Walking/Jogging
• Weeks 4 5
• F 3 sessions/week
• I 60-70 MHR
• T 20-40 min./session
• T Jogging

• Weeks 3 4
• F 3 sessions/week
• I 60-70 MHR
• T 20-30 min./session
• T Jogging
• Weeks 7 8
• F 4 sessions/week
• I 60-70 MHR
• T 20-40 min./session
• T Jogging

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Periodization involves planned variations in
exercise to maximize improvement. FITT
progressions are an example of this

• There are several ways to apply periodization to
  your CR Endurance progression
• Overall training Volume (Frequency Time).
• Start High and gradually Decrease weekly volume.
• Training Intensity.
• Low overall intensity progressing to High
  overall intensity.
• Type of exercise and activities.
• Start with General activities and progress to
  Specific activities.

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First 4-6 Weeks
FITNESS
Overall Fitness Progression From a Periodized
Program
TIME
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Type/Technique
Volume
Intensity
MORE
Basic FITT Progression Within a Periodized Program
LESS
TIME
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Here are some additional tips to help you with
your CR Endurance training

• Always Assess yourself, then Set SMART Goals!
• Plan your FITT Progression.
• Use an Exercise Log to monitor your progress.
• Dont try to do Too Much, Too Fast Baby Steps!
• Incorporate Variety into your training.
• Alternate high- and low-intensity sessions.
• Make sure youre getting enough Rest!
• Others?