8.1 Cardiovascular endurance training methods

Cardiovascular endurance training is crucial for improving overall fitness and health. This section explores various methods, including continuous and interval training, and their impact on energy systems and performance.

Understanding the benefits and limitations of different cardiovascular activities is key to designing effective programs. We'll examine how to apply the FITT principle, monitor intensity, and evaluate training effectiveness for optimal results.

Continuous vs Interval Training

Characteristics and Energy Systems

Top images from around the web for Characteristics and Energy Systems

• 

  Frontiers | Inter-Individual Different Responses to Continuous and Interval Training in ... View original

  Is this image relevant?

• 

  Frontiers | Effects of Exercise to Improve Cardiovascular Health View original

  Is this image relevant?

• 

  Frontiers | Metabolic Mechanisms of Exercise-Induced Cardiac Remodeling | Cardiovascular Medicine View original

  Is this image relevant?

• 

  Frontiers | Inter-Individual Different Responses to Continuous and Interval Training in ... View original

  Is this image relevant?

• 

  Frontiers | Effects of Exercise to Improve Cardiovascular Health View original

  Is this image relevant?

1 of 3

Top images from around the web for Characteristics and Energy Systems

• 

  Frontiers | Inter-Individual Different Responses to Continuous and Interval Training in ... View original

  Is this image relevant?

• 

  Frontiers | Effects of Exercise to Improve Cardiovascular Health View original

  Is this image relevant?

• 

  Frontiers | Metabolic Mechanisms of Exercise-Induced Cardiac Remodeling | Cardiovascular Medicine View original

  Is this image relevant?

• 

  Frontiers | Inter-Individual Different Responses to Continuous and Interval Training in ... View original

  Is this image relevant?

• 

  Frontiers | Effects of Exercise to Improve Cardiovascular Health View original

  Is this image relevant?

1 of 3

• Continuous training involves sustained aerobic exercise at a constant intensity for an extended duration, typically 20 minutes or longer, without rest intervals
• Continuous training primarily relies on aerobic energy systems
• Interval training alternates periods of high-intensity exercise with periods of lower-intensity exercise or complete rest
• Work-to-rest ratios can vary depending on the specific interval training protocol
• Interval training engages both aerobic and anaerobic energy systems depending on the work and recovery interval durations and intensities

Types of Interval Training

• High-intensity interval training (HIIT) involves short bursts of near-maximal effort followed by periods of active recovery or rest
  • HIIT is characterized by work intervals performed at ≥80% of maximal heart rate
  • Recovery intervals allow heart rate to return to approximately 40-50% of maximal heart rate
• Sprint interval training (SIT) is a form of HIIT that involves supramaximal (all-out) efforts lasting up to 30 seconds, with recovery intervals of 2-4 minutes between sprints

Monitoring Exercise Intensity

• The talk test, rating of perceived exertion (RPE), and heart rate monitoring are methods used to gauge exercise intensity during continuous and interval training sessions
  • The talk test assesses the ability to speak comfortably during exercise (comfortable conversation indicates moderate intensity)
  • RPE scales, such as the Borg 6-20 scale, allow individuals to self-report their perceived level of exertion
  • Heart rate monitoring using wearable devices or manual pulse checks can provide objective data on exercise intensity

Benefits and Limitations of Cardiovascular Training

Impact on Musculoskeletal System

• Running and walking are weight-bearing activities that promote bone mineral density but may increase impact forces on joints
  • Proper footwear and technique are essential for injury prevention (cushioned shoes, maintaining a short stride)
• Cycling is a non-weight-bearing activity that minimizes joint impact but primarily targets the lower body musculature
  • Proper bike fit is crucial for comfort and injury prevention (saddle height, handlebar positioning)
• Swimming is a low-impact, full-body workout that is gentler on joints, making it suitable for individuals with orthopedic limitations
  • However, swimming requires technical proficiency and access to a pool
• Elliptical training provides a low-impact cardiovascular workout that engages both upper and lower body musculature
  • Elliptical machines offer various resistance and incline settings to adjust workout intensity
• Rowing is a low-impact, full-body workout that targets major muscle groups in the legs, core, and upper body
  • Proper rowing technique is essential to maximize benefits and prevent injuries (maintaining a neutral spine, driving with the legs)

Accessibility and Enjoyment

• Stair climbing, whether on a machine or actual stairs, is a weight-bearing activity that can enhance leg strength and power
  • However, it may not be suitable for individuals with knee issues (patellofemoral pain syndrome)
• Dance-based fitness classes combine cardiovascular exercise with choreographed movements, providing a fun and engaging workout
  • Classes may require coordination and the ability to follow instructions (Zumba, step aerobics)
• Accessibility to equipment or facilities can impact the choice of cardiovascular training modality
  • Some activities require minimal equipment (running, walking), while others necessitate specialized gear or access to facilities (swimming, cycling)
• Individual preferences and enjoyment should be considered when selecting a cardiovascular training modality to promote adherence and long-term engagement

Cardiovascular Training Program Prescription

FITT Principle

• The FITT (Frequency, Intensity, Time, and Type) principle should be applied when designing cardiovascular endurance training programs
  • Frequency: 3-5 days per week for general health and fitness; 5-7 days per week for more advanced goals
  • Intensity: 64-76% of maximal heart rate (MHR) for moderate intensity; 77-95% MHR for vigorous intensity
    • RPE of 12-13 (moderate) or 14-17 (vigorous) on a 6-20 scale
  • Time: 20-60 minutes of continuous or intermittent aerobic activity per session, depending on intensity
  • Type: Activities that engage large muscle groups rhythmically and continuously (running, cycling, swimming)

Progression and Periodization

• Beginners should start with lower-intensity, shorter-duration workouts and gradually progress in both intensity and duration over time
  • An example beginner program may include 3 days per week of 20-30 minutes of continuous, moderate-intensity aerobic exercise
• Intermediate and advanced individuals may incorporate higher-intensity interval training sessions and longer-duration continuous workouts
  • An example advanced program may include 2-3 days of HIIT, 1-2 days of SIT, and 1-2 days of longer-duration (45-60 minutes) moderate-intensity continuous training
• Cardiovascular endurance training programs should be periodized, with variations in FITT parameters to prevent plateaus, maintain motivation, and optimize adaptations
  • Periodization involves planned changes in training volume, intensity, and type over time (linear, undulating, or block periodization models)

Individualization

• Individual goals and health status should be considered when prescribing cardiovascular endurance training programs
  • Weight loss programs may emphasize longer-duration, moderate-intensity exercise to maximize caloric expenditure
  • Athletic performance programs may focus on sport-specific interval training and high-intensity workouts
• Modifications may be necessary for individuals with chronic health conditions or injuries
  • Low-impact activities (cycling, swimming) may be preferred for those with joint issues
  • Intensity and duration may need to be adjusted for individuals with cardiovascular or respiratory conditions (heart disease, asthma)

Evaluating Cardiovascular Training Effectiveness

Objective Measures

• Maximal oxygen uptake (VO2max) is the gold standard for assessing cardiovascular fitness
  • VO2max can be measured directly using a metabolic cart during a graded exercise test
  • VO2max can be estimated using submaximal exercise tests (Cooper 12-minute run test, Rockport 1-mile walk test)
• Resting and exercise heart rate can be used to monitor adaptations to cardiovascular endurance training
  • As fitness improves, resting heart rate typically decreases
  • Heart rate recovery (the rate at which heart rate declines after exercise) becomes faster
• Blood pressure response to exercise can be monitored to assess cardiovascular health and adaptations to training
  • Well-controlled blood pressure during and after exercise is a sign of a healthy cardiovascular system
• Time trials or performance tests specific to the individual's chosen activity can be used to assess improvements in cardiovascular endurance and sport-specific performance
  • Examples include 5k run, 40k cycling time trial, or 1500m swim

Body Composition and Subjective Measures

• Body composition changes, such as reductions in body fat percentage and increases in lean body mass, can be assessed to evaluate the impact of cardiovascular endurance training on overall health and fitness
  • Skinfold measurements, bioelectrical impedance, or hydrostatic weighing can be used to estimate body composition
• Subjective measures, such as RPE during exercise and self-reported energy levels, can provide valuable insight into an individual's perception of the training program's effectiveness and their overall well-being
  • Consistent reductions in RPE at a given workload may indicate improved cardiovascular fitness
  • Increased energy levels and improved mood can be signs of positive adaptations to training