Types of Aerobic Training Programs

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Types of Aerobic Training Programs
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What Next?

• After exercise modes have been selected, the
  frequency, duration, and intensity can be
  combined in a number of ways, each of which will
  produce a different effect.
• The most important determinant of how to combine
  these components are the GOALS of the client.

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Training Considerations

• LSD, Pace/tempo, and interval training are
  advanced aerobic exercise programs that should be
  used only after an initial aerobic training
  program has been completed.

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Long Slow Distance

• Once intensity is achieved..
• the exercise can continue as long as the client
  is able to maintain his or her heart rate with
  the prescribed zone
• energy is available.
• When heart rate increases beyond the training
  zone..
• the anaerobic systems begin to provide energy at
  the expense of carbohydrate and glycogen stores
• voluntary fatigue will eventually follow.

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LSD, contd

• Once the clients heart rate begins to increase
  without the workload increasing, the workout
  session should end.
• For the beginner, this may occur after only a
  brief period of time (10-15 minutes).
• With subsequent sessions, the client can increase
  the duration of exercise as cardiorespiratory
  system improvements allow for
• greater perfusion of oxygenated blood
• delivery of energy substrates
• removal of lactic acid

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LSD contd

• Long slow distance training sessions should be
  performed at an intensity less than that normally
  used so that the duration of the workout can be
  longer.
• A person who runs a 6 minute /mile pace, may
  train at an 8 minute/mile pace during the LSD,
  but much longer than normal.

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Goals of LSD Training

• Through LSD training, you should see improvements
  in
• Lactate threshold (the exercise intensity at
  which blood lactate begins an abrupt increase
  above the baseline concentration)
• Development of endurance in supporting
  musculature. (Arms, neck, traps. and low back)
• Fat utilization
• Glycogen sparing
• Typical training sessions last between 30 minutes
  and 2 hours and should not be performed more than
  twice per week.

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Pace/Tempo Training

• For clients who wish to improve their
  cardiorespiratory endurance, and who are capable
  or working at the highest percentages of their
  heart rate range
• Can improve VO2 max.
• Sessions usually last between 20 and 30 minutes
  and require clients to exercise at their lactate
  threshold.

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Pace/Tempo Training

• Intermittent tempo training involves work bouts
  of three to five minutes with rest periods of
  30-90 seconds, repeated until the desired pace
  can not be maintained.
• Steady tempo training involves one bout of 20-30
  minutes, sustained at the desired pace.
• Because pace/tempo training requires that a
  higher intensity be achieved during a workout
  session, the duration of the workout is reduced.
  These workouts should be performed only 1-2 times
  per week.

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Interval Training

• Combines periods of high intensity with periods
  of light intensity or periods high intensity with
  periods of rest.
• Benefits
• Client can accomplish a great amount of work that
  normally is not possible with a continuous
  program.
• Can be used to burn a maximum number of calories
  in a set amount of time.
• By alternating high and low intensity, you end up
  doing more total work.

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Interval TrainingWorkRest Ratio

• High intensity intervals should last between 3-5
  minutes with a rest period of 11 or 13
  depending on the ability of the client.
• As the client fatigues, the rest interval can be
  lengthened to allow for greater recovery between
  work bouts.
• The 11 to 13 work-to-rest ratio cause the most
  improvements in the cardiorespiratory endurance
  mainly be raising the lactate threshold and
  enhancing the bodys ability to clear lactate
  from the blood.

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Circuit Training

• Circuit training combines resistance training
  with cardiovascular training.
• The goal is to increase heart rate to the
  training zone and keep it there for the duration
  of the exercise session.
• This will improve both muscular endurance and
  cardiorespiratory endurance.
• Studies show that although muscular endurance
  increases, VO2 max does not increase compared to
  an aerobic exercise-only training program. V02
  max can be maintained however.
• May be good for a maintenance program.

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Cross Training

• Cross training is a method of combining several
  exercise modes for aerobic endurance training.
• In order for cross training to be effective in
  maintaining or improving V02 max, the intensity
  and duration of each session must be of
  sufficient quantity with respect to the clients
  fitness level
• The trainer should prescribe an adequate
  intensity but keep the total volume within the
  clients capabilities.
• A benefit of XT is that it distributes the
  physical stress of training to different muscle
  groups and increases the adaptations of the
  muscular system.

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XT contd

• Aerobic endurance cross-training can be
  accomplished by two different means
• Utilizing different modes of exercise each
  training session, rotating through 2-3 modes with
  a week
• Utilizing several different modes within the same
  training session.
• The key to making XT effective is ensuring that
  with each exercise mode the client works within
  his/her prescribed training zone.
• Each machine my elicit a different exercise heart
  rate at a given speed or intensity.

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Arm Exercise

• Upper-body ergometers are the most common type of
  arm-specific equipment found in fitness centers.
• Air-Dyne or rowers can be utilized as arm-only.
• Arm exercise is probably the most underutilized
  type of cardiovascular exercise.
• Arm exercise is especially helpful in providing
  some cardiovascular exercise to clients who have
  orthopedic problems with their lower body, such
  as an injury to the foot, knee or hip.

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Combined Aerobic Resistance Training

• Along with reduced maximal strength gains,
  combined programs result in reductions in the
  amount of muscle girth gains and specific speed
  and power related performances.
• When performing both strength and aerobic
  training at the same time, strength gains will be
  blunted while VO2 max gains will proceed normally.

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Concurrent Training

• A relatively sedentary client who is just
  beginning to exercise will show improvements from
  both aerobic and strength training when using
  both programs within a total workout.
• For more advanced clients who are reaching
  plateaus in improvement, it is doubtful that they
  can get the full benefits of both programs at the
  same time because there will be little to no
  recovery time.

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Possible Solution?

• The trainer can design a program to allow the
  client to complete the aerobic endurance program
  before beginning the resistance program.
• Example 8 weeks of aerobic training only,
  followed by 8 weeks of resistance training with
  only minimal amounts of aerobic training needed
  for maintenance. After 16 weeks, the client
  could alternate aerobic phases with strength
  phases, with minimal maintenance levels of each
  during the alternative phases.