CV Workout n All CV exercise sessions should include: n warm-up n aerobic conditioning, and n cool down phases

CV WorkoutCV Workout

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


The purpose of the warm-up is to:The purpose of the warm-up is to: increase blood flow to the working cardiac increase blood flow to the working cardiac

and skeletal muscles, and skeletal muscles, increase body temperature, increase body temperature, decrease the chance of muscle and joint decrease the chance of muscle and joint

injury, injury, and lessen the chance of abnormal cardiac and lessen the chance of abnormal cardiac

rhythms.rhythms.


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

longer you should warm-up.longer you should warm-up.


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


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

Aerobic Training MethodsAerobic Training Methods

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


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


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


Potential forms of exercise include:Potential forms of exercise include: walking, jogging and cyclingwalking, jogging and cycling aerobic danceaerobic dance bench step aerobicbench step aerobic step ergometrystep ergometry etc...etc...


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


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


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


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


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


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


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


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


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


The aerobic exercise prescription should be The aerobic exercise prescription should be individualized to meet each client’s training individualized to meet each client’s training goals and interests.goals and interests.

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CV Workout n All CV exercise sessions should include: n warm-up n aerobic conditioning, and n cool down phases