Lesson 3Cardio Training (Steady State and Interval Work)

Presented by:

Jonathan Ledden Course Educator

EQF Level 5 Personal Trainer / Strength & Conditioning Coach

Diploma in Health and Fitness – Part I

• What is obesity

• Causes of unhealthy lifestyles

• What healthy eating means in real life

• Eating for fat loss

• Meal planning

Lesson 2 Recap

Lesson 3

• 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

Risks Of Not Improving Aerobic Fitness

Bad energy levels, sleep

and hormone balance

Slow Metabolism

Prone to higher body

fat

Higher risk of CVD

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?

Best for fat loss

1 hour per day a must

Fasted cardio is

best

Must stay in fat burning

zone

Shapes body

No need for leg workouts if doing

cardio

You can’t over train cardio

Improves your fitness the best

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: Moderate Intensity 3 mins – many hours

Conditioning Work• Rowing• Circuits• Weight training

Work: High Intensity 30 seconds - 3 minutes EPOC

Maximum Effort• Gymnastics• Power Lifting• Olympic Weightlifting

Work: Maximum Intensity1 - 10 seconds

Maximum Heart Rate

220 – Your Age = MHR

Eg. 220 – 35 = 185 Bpm (Beats Per Minute)This is just a guide as some people can tolerate higher numbers while others may not be able to reach their specific number

Maximum Heart Rate

95% MHR

80 - 90% MHR

70 - 80% MHR

60 - 70% MHR

50 - 60% MHR

Steady State Cardio

Aerobic energy system

Running, swimming, cycling, and endurance based sports

Works the heart rate up to 80% MHR (Maximum Heart Rate)

Uses large muscle groups for extended periods

Not very effective for fat loss. Good for improving working for longer periods

Interval Training

Anaerobic + Aerobic energy systems

Circuits, HIIT, and Metcon (metabolic conditioning work)

Heart rate working between 70 - 90% MHR

Can be a mix of many different exercises for short periods of work with short periods of rest

Extremely effective for fat loss and cardio respiratory improvements.

Steady State Vs Interval Training

Steady State Interval Work

Intensity: Moderate up to 80% MHR Intensity: Vigorous 70 – 90% MHR

Exercise: Running, Cycling, Swimming etc. Exercise: Circuit and HIIT based training

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 improvements in cardio fitness

Benefits: Proven most effective cardio for fat loss. Also great for larger cardio respiratory improvements, recovery improvements and improved sports performance. EPOC

Interval Training: 30 Second Intervals

Interval Type Work Period Rest Period MHR Total Time Fitness Level

L.I.I.T. – 1:3 Work to Rest 30 seconds 90 seconds Up to 80% 15 – 30 minsBeginnerIntermediate

L.I.I.T. – 1:2 Work to Rest 30 seconds 60 seconds Up to 80% 15 – 30 minsBeginnerIntermediate

H.I.I.T. – 1:3 Work to Rest 30 seconds 90 seconds 80 – 90% 15 – 30 minsBeginnerIntermediate

H.I.I.T. – 1:2 Work to Rest 30 seconds 60 seconds 80 – 90% 15 – 20 minsIntermediateAdvanced

H.I.I.T. – 1:1 Work to Rest 30 seconds 30 seconds 80 – 90% 12 – 20 minsIntermediateAdvanced

H.I.I.T. – 2:1 Work to Rest 30 seconds 15 seconds 90% 12 – 15 mins Advanced

TABATA – 2:1 Work to Rest 2o seconds 10 seconds 90% 4 minutesIntermediateAdvanced

Summary

Any exercises which works the heart, lungs and major muscle groups above normal levels

Cardiovascular exercise is used to improve your heart and lungs ability to work, recover and adjust to full body exercise

Steady state cardio uses your aerobic energy system

Interval training uses both your aerobic and anaerobic energy systems

Both aerobic and anaerobic training are suitable for everyone

Types Of Cardio

You’re only one workout away from a good mood!!!

What exercise is best for cardiovascular improvements?

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 injury

High injury rate

Can be boring

Not suitable for back or

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.

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.

3. Handlebar Height: Set up slight below the seat as to have a very slight arch in the back but still sitting comfortably with a view straight forward. With a hybrid bike handle bars will be at the same height as your seat.

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

Improving Cardiovascular Fitness

Primary objective to improve heart and lung function

Using mainly Interval training with some steady state

Heart rate working between 60 - 90% MHR

Other Benefits: Fat loss, energy levels, better sleep

Programming Cardio

Practice doesn’t make perfect, Perfect practice makes perfect!

How many days per week is best for cardiovascular improvements?

Programming Cardio

Frequency: 3-5 times per week

Intensity:

60-90% MHR

Time:

20 mins +

Type: Interval and Steady

State

Recommended programming to improve cardiovascular fitness:

Exercise: Running, Swimming, Cycling, Rowing etc…

What other factors do we need to think about before programming cardio?

High / Low Impact Cardio

High Impact:

Running, Jumping,

Gymnastics, Plyo

Moderate Impact Cardio:

Treadmill Running

Low Impact Cardio:

Swimming, Rowing, Cycling, Rollerblading, Cross trainer, Gym Cardio

Programming Cardio / Beginner

Day Exercise Warm up Work Rest Sets Intensity

Monday Interval:Running / Cycling 3 minute jog 30 seconds 60 seconds 6 70-90% MHR

Tuesday

WednesdaySteady State:Swim /Row / Jog 3 minute 20 minutes N/A N/A 60-70% MHR

Thursday

FridayInterval: Running / Cycling 3 minute jog 30 seconds 60 seconds 6 70-90% MHR

Saturday

Sunday

Tracking Results

1. Pace: As your intervals get faster your pace per km will automatically improve and decrease.

2. Average BPM: If you are tracking your heartrate you can use your average heartrate to make sure you are working at the correct intensity

3. Overall Distance: As you increase in fitness you will be automatically travelling a longer distance overall with your interval. Either track this through GPS or simply take the same route and record your finish point each session.

Programming Summary

First 3 Weeks: 3 times per week

Frequency: 2 x Interval / 1 x Steady State

Intensity: Go at your own pace

Type: High / Moderate / Low impact

Results: Track by time / distance / pace etc..

Risks Of Not Improving Aerobic Fitness

Great energy levels, sleep

and hormone balance

Fast metabolism

Helps maintain a

low body fat

Lowers risk of CVD

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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

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Summary

• The next session is “Strength / Weight Training”

• What is Strength / Weight Training

• The role it plays in your body shape and joint health

• Types of strength training

• Programming strength

• Attend all of the lessons LIVE and your knowledge will grow

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Lesson 4

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