CV Workout

1
CV Workout

• All CV exercise sessions should include
• warm-up
• aerobic conditioning, and
• cool down phases.

2
CV Workout

• The purpose of the warm-up is to
• increase blood flow to the working cardiac and
  skeletal muscles,
• increase body temperature,
• decrease the chance of muscle and joint injury,
• and lessen the chance of abnormal cardiac rhythms.

3
CV Workout

• A warm-up usually lasts 5 to 10 minutes.
• The longer you plan on exercising, the longer you
  should warm-up.

4
CV Workout

• During the conditioning phase of the workout, the
  aerobic exercise is performed according to the
  exercise prescription.

5
CV Workout

• During cool-down, the individual continues
  exercising at a low intensity for about 5 minutes.

6
Aerobic Training Methods

• Either continuous or discontinuous training
  methods can improve CV endurance.

7
Aerobic Training Methods

• However, the dropout rate of adults in a
  high-intensity interval training (discontinuous)
  training program was twice that of those in a
  continuous jogging program.

8
Aerobic Training Methods

• Generally, continuous exercise at low to moderate
  intensities is safer, more comfortable, and
  better suited for individuals initiating an
  aerobic exercise program.

9
Aerobic Training Methods

• Potential forms of exercise include
• walking, jogging and cycling
• aerobic dance
• bench step aerobic
• step ergometry
• etc...

10
Aerobic Training Methods

• Discontinuous training involves a series of low
  to high intensity exercise bouts interspersed
  with rest or relief periods.

11
Aerobic Training Methods

• The exercise intensity and total amount of work
  performed can be greater than that of continuous
  training, making discontinuous training a
  versatile method that is widely used by athletes
  as well as by individuals with poor CV fitness.

12
Aerobic Training Methods

• In fact, the ACSM recommends the use of
  discontinuous training for symptomatic
  individuals who are able to tolerate only
  low-intensity exercise for short periods of time
  (3 to 5 minutes).

13
Aerobic Training Methods

• Interval training and circuit resistance training
  are two types of intermittent or discontinuous
  training.

14
Aerobic Training Methods

• Interval Training involves a repeated series of
  exercise work bouts interspersed with rest or
  relief periods.

15
Aerobic Training Methods

• Apply the overload principle by increasing the
  exercise intensity or length of the work
  interval, decreasing the length of the relief
  interval, or increasing the number of work
  intervals per exercise session.

16
Aerobic Training Methods

• Circuit resistance training for development of CV
  fitness, as well as muscular strength and tone,
  has received much attention.

17
Aerobic Training Methods

• Circuit resistance training usually consists of
  several circuits of resistance training exercises
  with a minimal amount of rest between the
  exercise stations.

18
Aerobic Training Methods

• Because it produces only a 5 increase in aerobic
  capacity as compared with a 15 to 25 increase
  with other forms of aerobic training, it has been
  concluded that circuit resistance training should
  not be primarily used to develop aerobic fitness.

19
Aerobic Training Methods

• The aerobic exercise prescription should be
  individualized to meet each clients training
  goals and interests.