diploma in health and fitness part 1- real fitness for ... · lesson 2 cardiovascular exercise:...
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Lesson 2Cardiovascular Exercise:Steady State & Interval
Diploma in Health and Fitness Part 1-
Course Educator: Jonathan Ledden
Real Fitness for Real Results
• 4 Week Transformation
• Checklist / Workout Videos
• Why do we need Fitness?
• Preventing Disease
Lesson 1 Recap
Lesson 2
• What is cardiovascular exercise?
• Types of cardio and proper technique
• The role of cardio in aerobic fitness
• Energy Systems
• Programming cardio
• Summary
• Course Interaction
• Q & A
Real Fitness for Real Results1% Better Every Day
Risks Of Not Improving Cardio Fitness
Hormone imbalance: bad energy levels and bad sleep
Slow Metabolism
Prone to higher body
fat
Higher risk of CVD (Heart
Disease)
What is Cardio?
(Cardio) Cardiovascular exerciseAny exercise which involves working your large muscle groups and raising your heart rate for an extended period of time.
Cardiovascular Exercise
To improve your hearts and lungs ability to adjust and recover to full body exercise.
What is the purpose of Cardiovascular exercise?
1 hour per day a must for fat loss
Fasted cardio is
best
Must stay in fat burning
zone Shapes body
You can’t over train cardio
Cardio Myths
Important part of fat loss
Great for Heart and
lungs
Improves sports
performance
Boosts Energy
Helps the brain (Cognitive Function)
Reduces stress
Cardio Facts
Your 3 Energy Systems
ATP - PC System
Anaerobic System
Aerobic System
Your 3 Energy Systems
ATP - PC System
Anaerobic System
Aerobic System
Endurance Work• Swimming• Running• Cycling
Work period without Rest:3 mins – many hours
H.I.I.T. – The Magic Zone• Rowing/Swimming• Interval Training• Strength training
Work period without Rest:30 seconds - 3 minutes EPOC
Maximum Effort• 100m Sprint• Gymnastics/Golf• Power Lifting
Work period without Rest:1 - 10 seconds
Steady State Cardio
Aerobic energy system
Running, swimming, cycling, and moderate aerobic exercise
Works the heart rate up to 80% MHR (Maximum Heart Rate) RPE Level 4-8
Uses large muscle groups for extended periods: 20 / 30 / 40 mins
Not very effective for fat loss. Good for improving working at longer periods
Interval Training
Anaerobic + Aerobic energy systems
Circuits, HIIT, and Metcon (metabolic conditioning work) EPOC
Heart rate working between 70 - 90% MHR RPE Level 7-9
Can be a mix of many different exercises for short periods of work followed by short periods of rest
Extremely effective for fat loss, recovery, aerobic and anaerobic fitness improvements.
H.I.I.T. – Programming Your Cardio
Interval Type Work Period Rest Period RPE Level Total Time Fitness Level
H.I.I.T. – 1:2 Work to Rest 30 seconds 60 seconds 6 - 9 15 – 30 minsBeginnerIntermediate
H.I.I.T. – 1:1.5 Work to Rest 30 seconds 45 seconds 7 - 9 15 – 20 minsBeginnerIntermediate
H.I.I.T. – 1:1 Work to Rest 30 seconds 30 seconds 7 - 9 12 – 20 minsIntermediateAdvanced
H.I.I.T. – 2:1 Work to Rest 30 seconds 15 seconds 8 - 9 12 – 15 mins Advanced
H.I.I.T. – 3:1 Work to Rest 45 seconds 15 seconds 8 - 9 4 minutesIntermediateAdvanced
Steady State Vs Interval Training
Steady State Interval Work
Intensity: Moderate up to 80% MHR Intensity: Vigorous 70 – 90% MHR
Exercise: Moderate Aerobic Exercise. Exercise: Interval Based Training: H.I.I.T.
Energy System: Aerobic Energy System: Anaerobic + Aerobic
Work Period: 20 minutes – 1 hourRest Period: None
Work Period: 4 - 30 minutesRest Period: Work to Rest of 1:1 / 1:2 / 1:3
Suitable for: Everyone Suitable for: Everyone
Benefits: Good for improving work at longer periods. Not very efficient at fat loss or large improvements in overall cardiovascular fitness
Benefits: Proven most effective cardio for fat loss. Also great for larger cardio respiratory improvements, recovery improvements and improved sports performance. EPOC
Types Of Cardio
You’re only one workout away from a good mood!!!
What are the most common cardio exercises we see daily?
Running
Pros
You can do it anywhere
Doesn’t cost anything
Easy to start
Great for Cardio
Respiratory
You can use interval training
Full body workout
ConsRequires
good technique
High Impact
Not suitable for obese or back issues
High injury rate
Can be boring
Not suitable joint injuries
Running
1. Stand Tall leaning forward slightly. Look forward and not down.
2. Keep arms tight to the body. Relaxed movement of the arms.
3. Land mid foot strike. Avoid landing on heal and over striding.
4. Maintain a comfortable stride. Not too shallow or too long.
Common Injuries from bad technique:
Plantar fasciitis / Shin Splints
Tendinitius
Back Pain
Knee / Joint Pain
Cycling
Pros
Low Impact
Doubles as a way to
commute
Easy to start
Great for Cardio
Respiratory
You can use interval training
Boosts energy levels
Cons
Costs a lot for equipment
A lot of equipment
needed
Roads can be dangerous
Serious injury risk
Only works lower body
Cycling
1. Seat Height: Standing beside the bike the seat should be set up at the same height as the middle of your hip bone. (Too low = Knee pain, Too high = Hamstring / Tendon issues)
2. Seat Position: The front of the seat and the back of the handlebars should be the length of your forearm from your elbow to your fingertips. The seat should also be horizontal with no tilt. (Tilting forward or back will cause back pain)
3. Handlebar Height: Set up slight below the seat so you have a very slight arch in the back but still sitting comfortably with a view straight forward. With a hybrid bike handle bars it will be at the same height as your seat. (Too low or high: Back and neck pain)
Indoor Rowing
Pros
Low Impact
Works every muscle in the
body
Builds strength in the back, legs
and core
Brilliant for intervals
Amazing for cardio respiratory
improvements
Cons
You have to own one or be a member in a gym
Indoor Rowing
1. The Drive: Keeping your arms straight while pushing through the heals to extend your legs
2. Once the legs are almost fully extended lean back slightly while pulling the handle into your sternum
3. The Recovery: Pause for a second before extending your arms fully again
4. Then to return to the start position lean forward while bending the knees
Gym Cardio
Tracking Results
1. AMRAP: As many rounds as possible in a certain time period – As your rounds and reps improve your aerobic/anaerobic fitness
2. For Time: (Eg. Complete 6 Rounds For Time) Complete 6 rounds of 50 Squats / 50 Press Ups / 50 Crunches
3. Pace: As your intervals get faster your pace per km will automatically improve and decrease.
4. Average BPM: If you are tracking your heartrate you can use your average heartrate to make sure you are working at the correct intensity
Rewards Improving Cardio Fitness
Great energy levels, sleep
and hormone balance
Fast metabolism
Helps maintain a
low body fat
Lowers risk of CVD
Post in Youtube video comment section how many rounds and reps of the Week 1 Strength Workout
you managed to get through
#shaw4weektransform
Week 1 Challenge
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Weekly Challenge
✓ What is cardiovascular exercise
✓ Types of cardio and proper technique
✓ The role cardio plays in aerobic fitness
✓ Programming cardio
o Attend all of the lessons live to ask Questions
in real time and benefit the most
o We’re here to help, so contact us anytime!
Summary
• The next session is “Meal Planning and Prep”
• Whole Food vs Processed Food
• What your plate should look like
• Practical Meal Planning
• Supplementation
• Attend all of the lessons LIVE and your knowledge will grow
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Your Next Lesson
Lesson 3
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QUESTION TIMESee you back live Next WeekMeal Planning and Prepping