NSCA Georgia State NSCA Georgia State ClinicClinic
Mike Martino, PhD, ACSM-ETTMike Martino, PhD, ACSM-ETTGeorgia College & State UniversityGeorgia College & State University
Associate Professor, Exercise Associate Professor, Exercise ScienceScience
NSCA Georgia State DirectorNSCA Georgia State Director
Effective Methods for Cardiovascular Endurance
Training
Presentation OutlinePresentation Outline
Types of Endurance TrainingTypes of Endurance Training Physiological AdaptationsPhysiological Adaptations ““What does the research say?”What does the research say?” Current Training PhilosophiesCurrent Training Philosophies Training Recommendations based on Training Recommendations based on
ScienceScience Applied InformationApplied Information QuestionsQuestions
Factors of EnduranceFactors of Endurance
Muscle force production capacityMuscle force production capacity Biomechanical efficiencyBiomechanical efficiency Metabolic efficiency Metabolic efficiency Movement velocity potential Movement velocity potential Psychological abilitiesPsychological abilities
Endurance TrainingEndurance Training
General vs. Specific (Ozolin, 1971)General vs. Specific (Ozolin, 1971) Cardiovascular or Aerobic Cardiovascular or Aerobic
enduranceendurance Muscular enduranceMuscular endurance
Acyclic (50-80% 1RM, 10-30 reps)Acyclic (50-80% 1RM, 10-30 reps) Cyclic (20-50% 1RM, 30-100 reps)Cyclic (20-50% 1RM, 30-100 reps)
Anaerobic enduranceAnaerobic endurance Power endurancePower endurance Speed enduranceSpeed endurance
Cardiovascular Cardiovascular EnduranceEndurance
Long Slow Distance (LSD)Long Slow Distance (LSD) Continuous Continuous Pace/TempoPace/Tempo Interval Interval Repetition Repetition FartlekFartlek Intermittent Intermittent Parametric Parametric
Physiological Adaptations Physiological Adaptations to Endurance Trainingto Endurance Training
Central factorsCentral factors Heart size (Left Heart size (Left
ventricle*)ventricle*) Total blood volumeTotal blood volume
Plasma volumePlasma volume # Red blood cells# Red blood cells
Stroke volumeStroke volume HR responseHR response Cardiac Output (Q)Cardiac Output (Q)
Peripheral factorsPeripheral factors Blood vessel angiogenesisBlood vessel angiogenesis
capillarizationcapillarization capillary-to-fiber ratiocapillary-to-fiber ratio opening of existing opening of existing
capillariescapillaries Effective blood redistribution Effective blood redistribution Cellular oxidationCellular oxidation Mitochondrial # and densityMitochondrial # and density Oxidative enzyme # and Oxidative enzyme # and
activityactivity Muscle glycogen storage Muscle glycogen storage
capacitycapacity FFA utilization FFA utilization
Interval Training ResearchInterval Training ResearchJensen, Bangsbo & Hellsten (2004)Jensen, Bangsbo & Hellsten (2004)
Methods (Untrained males)Methods (Untrained males) Study 1 (N=6 M) & Study 2 (N=7 M)Study 1 (N=6 M) & Study 2 (N=7 M) Mean VMean VOO22maxmax 50.2 ml 50.2 ml..kgkg-1-1..minmin-1-1 & 45.4 ml & 45.4 ml..kgkg-1-1..minmin-1-1
Single leg knee extension ergometer (cycling)Single leg knee extension ergometer (cycling) 150% 1 min exercise 3 min rest for 1 hr (55 rpm)150% 1 min exercise 3 min rest for 1 hr (55 rpm) 90% V90% VOO22max max 1 min bouts 30 sec rest for 1 hr (55 1 min bouts 30 sec rest for 1 hr (55
rpm)rpm) ResultsResults
endothelial proliferation & endothelial proliferation & capillary growth capillary growth vascular endothelial growth factor vascular endothelial growth factor basic fibroblast growth factorbasic fibroblast growth factor
Interval Training ResearchInterval Training ResearchOverend, Paterson & Cunningham (1992)Overend, Paterson & Cunningham (1992)
Methods (N=17, Untrained males)Methods (N=17, Untrained males) 10 weeks of cycle ergometry10 weeks of cycle ergometry Continuous group (80% VContinuous group (80% VOO22maxmax)) 4 x 40 min sessions/wk4 x 40 min sessions/wk Interval group did same average power Interval group did same average power
outputoutput ResultsResults
VVOO22maxmax significantly significantly Ventilatory thresholdVentilatory threshold Improved OImproved O22 uptake kinetics uptake kinetics
Intermittent Training Intermittent Training ResearchResearch
Mayer et al. (2001)Mayer et al. (2001) MethodsMethods N=33 sedentary individuals (45-75 yrs)N=33 sedentary individuals (45-75 yrs) 5 days/wk for 10 weeks5 days/wk for 10 weeks Intermittent exerciseIntermittent exercise
Target HR + 5 btsTarget HR + 5 bts..minmin-1-1 then rest until 5 bts then rest until 5 bts..minmin-1-1 below THR below THR Continuous exerciseContinuous exercise
Non-stop at calculated THRNon-stop at calculated THR 11stst week 20 min per session week 20 min per session
Each week increase sessions by 3 minEach week increase sessions by 3 min Treadmill, bike, stepping, & rowingTreadmill, bike, stepping, & rowing
ResultsResults Similar gains in VSimilar gains in VOO22maxmax
Significant differences for IT group in mass and body Significant differences for IT group in mass and body fat%fat%
Interval & Continuous Training Interval & Continuous Training Variables Variables
Interval Training Interval Training Distance or Distance or
duration of the duration of the work intervalwork interval
Intensity of the Intensity of the work intervalwork interval
Duration of the rest Duration of the rest intervalinterval
Type of rest Type of rest intervalinterval
Continuous Continuous TrainingTraining Distance or Distance or
duration duration Intensity or paceIntensity or pace Modes of trainingModes of training
RunningRunning CyclingCycling SwimmingSwimming Cross-Training Cross-Training
Interval versus Continuous Interval versus Continuous TrainingTraining
IntervalInterval Work intensity above ATWork intensity above AT AE Physiological factorsAE Physiological factors Higher caloric Higher caloric
expenditureexpenditure Shorter time periodShorter time period pain thresholdpain threshold speed endurancespeed endurance power endurancepower endurance NM control Type II NM control Type II
fibersfibers buffering capacitybuffering capacity specific endurancespecific endurance
Continuous Continuous Intensity at or below Intensity at or below
ATAT AE Physiological AE Physiological
factorsfactors Possible Possible technique technique
Poor mechanics due to Poor mechanics due to fatiguefatigue
General enduranceGeneral endurance
Training IntensitiesTraining Intensities
Subcritical, Critical, SupracriticalSubcritical, Critical, Supracritical Zatzyorski (1980)Zatzyorski (1980)
Aerobic, “Lactate Threshold”, V02, Aerobic, “Lactate Threshold”, V02, AnaerobicAnaerobic
Aerobic, Aerobic/Anaerobic mix, Anaerobic, Aerobic, Aerobic/Anaerobic mix, Anaerobic, SprintSprint
AE1, AE2, AN1, AN2, AN3AE1, AE2, AN1, AN2, AN3 AErec, EN1, EN2, EN3, SP1, SP2, SP3AErec, EN1, EN2, EN3, SP1, SP2, SP3 Z1, Z2, Z3, Z4, Z5a, Z5b, Z5cZ1, Z2, Z3, Z4, Z5a, Z5b, Z5c Levels 1-7Levels 1-7 V1-V6V1-V6
““Anaerobic Threshold” or “Lactate Anaerobic Threshold” or “Lactate Threshold” Threshold”
Anaerobic threshold Anaerobic threshold (AT)(AT) Onset of anaerobiosisOnset of anaerobiosis Ventilatory thresholdVentilatory threshold Ventilatory equivalentVentilatory equivalent VVEE / V / VOO22
VVCOCO22 > V > VOO22
Rapid Rapid pulmonary V pulmonary VEE
Lactate threshold (LT)Lactate threshold (LT) Exercise intensity Exercise intensity VO2 VO2 linearly linearly Blood lactate Blood lactate non- non-
linearlylinearly Reflects the balance Reflects the balance
between lactate entry between lactate entry and removal in the blood!and removal in the blood!
Anaerobic threshold and Lactate threshold are different processes!!
Zatzyorski ApproachZatzyorski Approach Subcritical Subcritical
Reduced speed with a low energy expenditureReduced speed with a low energy expenditure OO22 demand below the athlete’s aerobic power demand below the athlete’s aerobic power OO22 meets the physiological demands meets the physiological demands Athlete functions at a steady-stateAthlete functions at a steady-state
CriticalCritical Intensity increases and the OIntensity increases and the O22 demand equals supply demand equals supply Exercise is in the “anaerobic threshold” zoneExercise is in the “anaerobic threshold” zone Speed is directly proportional to respiratory Speed is directly proportional to respiratory
potentialpotential SupracriticalSupracritical
Intensity is greater than the OIntensity is greater than the O22 supply supply
USA SwimmingUSA Swimming7 Energy Zone System7 Energy Zone System
Aerobic (recovery)Aerobic (recovery) Aerobic Development (EN1)Aerobic Development (EN1) Aerobic/Anaerobic Mix 1 (EN2)Aerobic/Anaerobic Mix 1 (EN2) Aerobic/Anaerobic Mix 2 (EN3)Aerobic/Anaerobic Mix 2 (EN3) Anaerobic 1 (SP1)Anaerobic 1 (SP1) Anaerobic 2 (SP2)Anaerobic 2 (SP2) Sprint (SP3)Sprint (SP3)
7 Energy Zone System7 Energy Zone SystemSet Set
DistanceDistance
(meters)(meters)
Set Set DurationDuration
(min)(min)
HRHR
(bpm)(bpm)HRHR
(% max)(% max)Work:RestWork:Rest
RatioRatio
AerobicAerobic
(Recovery)(Recovery)VariableVariable VariableVariable <140<140 <70<70 N/AN/A
Aerobic Aerobic Dev.Dev.
(EN1)(EN1)
1500-1500-40004000
>>1515 140-160140-160 70-8070-80 10-30 10-30
sec restsec rest
AE/AN Mix AE/AN Mix 11
(EN2)(EN2)
800-2000800-2000 10-4010-40 160-180160-180 80-9080-90 15-30 15-30
sec restsec rest
AE/AN Mix AE/AN Mix 22
(EN3)(EN3)
600-1600600-1600 8-308-30 180-Max180-Max 90-10090-100 30-60 30-60
sec restsec rest
Anaerobic Anaerobic 11
(SP1)(SP1)
200-600200-600 2-152-15 MaxMax 100100 2:1 – 1:12:1 – 1:1
Anaerobic Anaerobic 22
(SP2)(SP2)
200-600200-600 4-124-12 MaxMax 100100 1:2 – 1:41:2 – 1:4
Sprint Sprint
(SP3)(SP3)25-10025-100 1-21-2 MaxMax 100100 1:3 – 1:41:3 – 1:4
Parametric TrainingParametric Training
Dr. Sergei Gordon’s concept (1960’s)Dr. Sergei Gordon’s concept (1960’s) Focuses on a specific training parameterFocuses on a specific training parameter
Convert the art of coaching into a scientific Convert the art of coaching into a scientific methodmethod
Algorithm (Prediction method)Algorithm (Prediction method) LimitationsLimitations
More InfoMore Info www.3scoach.comwww.3scoach.com Swimming, Running, Cycling, Rowing, Swimming, Running, Cycling, Rowing,
Triathlon, etc.Triathlon, etc.
AM/
PM
Appr.Trainin
gTime00:00
Dist.# of
Reps
TargetTime, hh:mm
:ss.00Target Speed Rest
(sec)
TargetHR
(b/min)
Target Power
(Watt) Zone
Sele-cted
A.M. 5:121100 yards
1 4:12.29 4.36yd/s >60 128 79.5 Ib
A.M. 29:286100 yards
1 23:16.33 4.37yd/s 128 79.5 Ib
A.M. 45:21400
yards13 54.85 7.29yd/s 15*Par 173 305.8 IVb
A.M. 48:10400
yards1 jogging 3.67yd/s >60 <123 47.8 Ic
A.M. 52:37900
yards1 3:26.51 4.36yd/s 128 79.5 Ib
A.M. 1:06:4950
yards13 5.57 8.98yd/s 60*Par 168 511.5 IVa
A.M. 1:12:021100 yards
1 4:12.29 4.36yd/s >60 128 79.5 Ib
Training Recommendations based Training Recommendations based on Scienceon Science
1. Use a combination of training methods1. Use a combination of training methods Continuous plus interval maybe intermittentContinuous plus interval maybe intermittent Monitor overreaching weeklyMonitor overreaching weekly
2. Change programs regularly2. Change programs regularly Organizational schemes or “Periodization Organizational schemes or “Periodization
plans”plans” Biological systems are adept to change Biological systems are adept to change
““Homeostasis”Homeostasis” Incorporate 4 week cycles (This is not an Incorporate 4 week cycles (This is not an
absolute!)absolute!)
3. General vs. Specific endurance changes3. General vs. Specific endurance changes General conditioning focus on continuousGeneral conditioning focus on continuous Specific focus on interval variationsSpecific focus on interval variations
Training Recommendations based Training Recommendations based on Scienceon Science
4. Intermittent training for less fit 4. Intermittent training for less fit individualsindividuals
30 sec at 70% HRR30 sec at 70% HRR
5. If you use continuous training do it 5. If you use continuous training do it hard!hard!
> 80% V> 80% VOO22maxmax
6. No scientific evidence to support 6. No scientific evidence to support LSD recovery bouts! LSD recovery bouts!
Applied ConclusionsApplied Conclusions Interval training Interval training
Can lead to acute and chronic overtrainingCan lead to acute and chronic overtraining Overuse injuries associated with intensityOveruse injuries associated with intensity Acute and chronic fatigueAcute and chronic fatigue Increased pain thresholdIncreased pain threshold
Continuous training Continuous training Lower caloric expenditureLower caloric expenditure Increased level of self-confidence in clientIncreased level of self-confidence in client Overuse injuries associated with chronic Overuse injuries associated with chronic
overloadoverload Less work for the trainerLess work for the trainer
Applied Conclusions: Sample Applied Conclusions: Sample ProgramsPrograms
GC&SU Men’s BasketballGC&SU Men’s BasketballWeeWee
kkMonMon TuesTues WedWed ThurThur
ssFriFri ResistancResistanc
e e trainingtraining
11 Pick up Pick up ballball
30-60 min30-60 min
Run .5–1 Run .5–1 milemile
70% HRR70% HRR
Pick up Pick up ballball
30-60 min30-60 min
Run .5–1 Run .5–1 milemile
70% HRR70% HRR
Pick up Pick up ballball
30-60 min30-60 min
T RT R
Total bodyTotal body
22 Pick up Pick up ballball
30-60 min30-60 min
Run 1 mileRun 1 mile
70-75% 70-75% HRRHRR
Pick up Pick up ballball
30-60 min30-60 min
Run 1 mileRun 1 mile
70-75% 70-75% HRRHRR
Pick up Pick up ballball
30-60 min30-60 min
T RT R
Total bodyTotal body
3*3* Run 1.5 Run 1.5 milesmiles
75-80% 75-80% HRRHRR
50% Elite 50% Elite 88
Run 1.5 Run 1.5 milesmiles
75-80% 75-80% HRRHRR
50% Elite 50% Elite 88
Run 1.5 Run 1.5 milesmiles
75-80% 75-80% HRRHRR
M R M R UpperUpper
T F LowerT F Lower
44 Run 1.5 Run 1.5 milesmiles
75-80% 75-80% HRRHRR
75% Elite 75% Elite 88
Run 1.5 Run 1.5 milesmiles
75-80% 75-80% HRRHRR
75% Elite 75% Elite 88
Run 1.5 Run 1.5 milesmiles
75-80% 75-80% HRRHRR
M R M R UpperUpper
T F LowerT F Lower
55 Run 2 Run 2 milesmiles
80-85% 80-85% HRRHRR
100% Elite 100% Elite 88
Indian RunIndian Run
15 lb med 15 lb med ballball
75% Elite 75% Elite 88
Run 2 Run 2 milesmiles
80% HRR80% HRR
M R M R UpperUpper
T F LowerT F Lower
66 Run 2 Run 2 milesmiles
80-85% 80-85% HRRHRR
100% Elite 100% Elite 88
Indian RunIndian Run
Floor Floor CircuitCircuit
100% Elite 100% Elite 88
Run 2 Run 2 milesmiles
80-85% 80-85% HRRHRR
M R M R UpperUpper
T F LowerT F Lower
77 Run 2.5 Run 2.5 milesmiles
85-90% 85-90% HRRHRR
100% Elite 100% Elite 88
Indian RunIndian Run
Floor Floor CircuitCircuit
100% Elite 100% Elite 88
Run 2 Run 2 milesmiles
80% HRR80% HRR
T R T R
Total bodyTotal body
* Every day now has 60 min Pick up ball after the group workout!
Applied ConclusionsApplied Conclusions
Include surging in the routine regardless of Include surging in the routine regardless of modemode Progress from 5 sec hard up to 1 to 2 min hardProgress from 5 sec hard up to 1 to 2 min hard Follow-up with 3 min easy to moderate paceFollow-up with 3 min easy to moderate pace
30 sec hard + 3 min easy x 530 sec hard + 3 min easy x 5
Create hybridsCreate hybrids 2-5 min rhythmic movement with surging2-5 min rhythmic movement with surging 10-30 reps of resistance training mode (ie. 10-30 reps of resistance training mode (ie.
kettlebells)kettlebells) 2-5 min rhythmic movement with surging2-5 min rhythmic movement with surging 10-30 reps of resistance training mode (ie. 10-30 reps of resistance training mode (ie.
kettlebells)kettlebells)
ReferencesReferencesBaechle, T.R. & Earle, R.W. 2000. Essentials of Strength Training and Baechle, T.R. & Earle, R.W. 2000. Essentials of Strength Training and
Conditioning. 2Conditioning. 2ndnd ed. Champaign, IL: Human Kinetics. ed. Champaign, IL: Human Kinetics.
Bompa, T.O. 1999. Periodization: Theory and Methodology of Training. 4Bompa, T.O. 1999. Periodization: Theory and Methodology of Training. 4 thth ed. Champaign, IL: Human Kinetics.ed. Champaign, IL: Human Kinetics.
Jensen, L., Bangsbo, J. & Hellsten, Y. Effect of high intensity training on Jensen, L., Bangsbo, J. & Hellsten, Y. Effect of high intensity training on capillarization and presence of angiogenic factors in human skeletal capillarization and presence of angiogenic factors in human skeletal muscle. J Physiol, 557:2, 571-582. 2004.muscle. J Physiol, 557:2, 571-582. 2004.
Mayer H, DeRose D, Charles-Marcel Z, Jamison J, Payne S, Roberts SO, Mayer H, DeRose D, Charles-Marcel Z, Jamison J, Payne S, Roberts SO, Nethery V. Hemodynamic and metabolic effects of intermittent vs. Nethery V. Hemodynamic and metabolic effects of intermittent vs. continuous aerobic training. Med Sci Sports Exerc. 2001 May; continuous aerobic training. Med Sci Sports Exerc. 2001 May; 33(5):S19.33(5):S19.
Ozolin, N. 1971. Athlete’s training system for competition. Moscow: Ozolin, N. 1971. Athlete’s training system for competition. Moscow: Fizkultura i Sport.Fizkultura i Sport.
Pilegaard, H., Domino, K., Noland, T., Juel, C., Hellsten, Y., Halestrap, A.P., Pilegaard, H., Domino, K., Noland, T., Juel, C., Hellsten, Y., Halestrap, A.P., & Bangsbo, J. Effect of high-intensity exercise training on lactate/H& Bangsbo, J. Effect of high-intensity exercise training on lactate/H++ transport capacity in human skeletal muscle. AM J Physiol Endocrinol transport capacity in human skeletal muscle. AM J Physiol Endocrinol Metab, 276:E255-261. 1999.Metab, 276:E255-261. 1999.
Siff, M.C. 2003. Supertraining. 6Siff, M.C. 2003. Supertraining. 6thth ed. Denver, CO: Supertraining Institute. ed. Denver, CO: Supertraining Institute.
Zatzyorski, V. 1968. Athlete’s physical abilities. Moscow: Fizkultura i Sport.Zatzyorski, V. 1968. Athlete’s physical abilities. Moscow: Fizkultura i Sport.
Questions?Questions?